Yoga for (long) flights: tips and tricks

Yogis know that the wonderful asanas from Buddhist teachings always bring relief to everyday life. Not only when you're sitting in front of the computer for hours, but also at home or while traveling. If you thought you had to suffer from tired legs, aching shoulders, or a tense neck on long flights, you're wrong. You can actually practice these physical exercises even on long journeys. This article will tell you how best to do it.

Long flights: keeping an eye on your own well-being

If you're at the airport, it's still relatively easy to move around. However, once you're on the plane, your freedom of movement is immediately restricted. However, if you're sitting on the plane for an extended period, you can take the time to relax your tense and perhaps even aching body.

• If you're on a plane for an extended period, you can remind yourself to check in with yourself. How do you feel? How does your body feel?
• Have you been drinking enough, or could you order another glass of water when you get the chance? Perhaps limiting your caffeine or alcohol consumption could be beneficial for your body.
• In addition, you should always ask yourself whether there are any painful areas in your body and how you can counteract them.
• Also make sure to pack a gentle cream that you can use to rub into your dry skin on your face or hands.

How to incorporate exercise into your flight?

Numb limbs, a stiff neck, or a tense spine are unpleasant, but they are not uncommon on long flights. The back, legs, knee joints, and neck are particularly stressed and require mobilization and stretching.

Whether you practice yoga on your mat or on an airplane, the complexity of the poses obviously makes a big difference. Nevertheless, there are some poses that are beneficial and can produce a desirable effect.

1. Rotation of the spine while sitting

One exercise that goes unnoticed by others is a gentle seated twist. To do this, place your feet flat on the floor. Your right hand rests comfortably on your left thigh/knee, while your left hand rests behind you on the seat. You stretch your upper body and straighten up, also stretching your chest. Then, from your lower back, twist to the left. As you do this, look over your left shoulder.

Make sure your spine is long, you breathe deeply, and your abdominal muscles are engaged. Only twist as far as feels comfortable for you. After a few breaths, switch sides.

2. Head circling

To relax your neck, you can gently circle your head from left to right and then in the opposite direction. Circle from side to side at the front, then place your head back on your neck and circle from one side to the other.

This relaxes your neck and can help relieve headaches. Alternatively, you can gently drop your head to your left side and hold it there for a few breaths, then switch sides.

3. Pull shoulders up/drop

If you want to loosen this area of the body, we recommend pulling your shoulders up, holding them briefly, and then gently letting them drop. Repeat this exercise a few times. Over time, relaxation will set in.

4. Posture of the cat while sitting (cat-cow while sitting)

To do this, sit either cross-legged (without shoes) on your chair or with your feet flat on the floor. As you inhale, step forward, tilting your pelvis forward and expanding your chest. As you exhale, contract your back and round your back. Repeat this as often as you like.

5. Exercise for your tired legs

Sitting upright in your seat, lift your left leg and grasp your knees with your hands. Now bend your upper body and bring your face toward your knees. Hold this position for a few moments before switching sides.

Yoga at the airport: Does it work?

If you're not just sitting on the plane for a long time, but your transfer time at the airport is many hours, you can also spread out your yoga mat and pillow and practice different poses here.

Here, of course, you have – depending on the space – a much larger selection of conventional poses and flows.

• The sun salutation, for example, helps you feel fit and vital and gets your circulation going.
• The tree pose gives you focus and concentration.
• Downward-Facing Dog stretches the hamstrings and mobilizes your spine. This exercise is especially beneficial after a long flight.
• Cat-Cow relaxes your spine and your entire back.
• The seated forward bend stretches the backs of your legs.
• The butterfly pose while sitting supports your hips and allows them to relax.
• Always remember to stretch your arms and wrists.

What should you keep in mind when doing yoga on an airplane?

If you know in advance that long flights will be stressful, it might be advisable to book a seat with more legroom. A seat in first class is also a good way to treat yourself to more space, which can, of course, have a positive effect on practicing yoga.

• Comfortable yoga clothing makes practicing asanas a real treat. Furthermore, loose-fitting pants and a loose-fitting shirt are much more comfortable than tight jeans.
• Take enough time for the exercises so that you can really feel the relaxation, mobilization and stretching.
• Don't let the people around you distract you and pose the way you like. Of course, it's important that you don't disturb anyone.
• Finally, incorporate a few gentle breathing exercises (breathing deeply into your belly) and a short silent meditation. This will round out your practice.

Have you ever done yoga on an airplane? If so, what are your favorite poses?