Tag Archives: twist

Airplane Yoga: practice while you travel

We know that Warrior III into Airplane arms is great for balance and core. When we’ve mastered it – it can feel as free as flying!

If you’re actually flying this month (see what we did there!) whether long haul or short haul, the combination of sitting for a long period of time, air conditioning and carrying heavy luggage can take its tole on the body – just when you want to be your best for adventures or relaxing by the pool.

We’ve been looking into how you can take Fierce Grace into the air, increase circulation, avoid deep vein thromboses and practice yoga while you travel.

Seated Spinal Twist

To stretch out the spine, sit up tall, grab the sides of your seat, twist to the left and right and hold for a few seconds each side. Then try using your left arm to grab the right side of the seat and extend, lifting your spine and chest to twist your head to look further back over your shoulder. Give the person behind you a little smile!

Modified Eagle Pose

Usually done standing, but this modification is great to open up between the shoulder-blades: put your hands up in front of your face, then cross the arms at the elbows, cross your forearms and wind palms until your wrists touch, then finally lift the arms up slowly.

Mini-Lunge

On your way to the bathroom, try out some mini lunges. Holding the lunge in a modified version of a Warrior I pose to fit the small space can also work the hips, legs and calves.

Cat-Cow

You can modify popular poses like cat and cow (done on your hands and knees) and do them while standing or sitting instead. Just bend your knees and place your hands slightly above your knees. Then alternate between rounding your spine like a dome (cat) and curving it like an arch (cow). Place your hands on your thighs and as you inhale, tilt your pelvis and abdomen outward and allow your chest to arch up and forward. As you exhale, curl your pelvis inwards and backwards, arching your spine outwards, lower your chin as your chest moves inwards.

Tree-Pose
This standing pose in which you place the sole of one foot against the inner thigh of your other leg and raise your arms to your chest or over your head (you can use a wall by the bathroom for balance), can open up tight hips and relieve lower back pain. A small price to pay for the possible eyebrow raise from another passenger – they’re probably thinking it’s a great idea!

Breathing

If you’re an anxious traveller, focus back to the breath to find peace within the body. Take a deep breath through your nose; allow your chest and core to fill up with air. On the exhale, lips are sealed and throat is slightly constricted creating a small hissing noise. Make the same sound on the inhale and continue for 1 minute.

 

Happy Holidays!