The joy of travel is of course matchless. However, traveling to a far-off place also involves some fairly uncomfortable travel and some possible dangers such as cramps, stiffness, dehydration and even DVT (deep vein thrombosis). Yoga can help you avoid the discomfort and other problems that can be caused by sitting still in a small space for hours at a time. While the poses you usually perform in yoga class may not be possible, some of these tips and pose variations will help:
Before your flight
Wear comfortable, loose clothing that doesn’t restrict circulation. Avoid pants that are tight at the waist or the ankles and tight undergarments. Choose slip on shoes that you can easily remove while seated. Before you get into your flight, it can be a good idea to find a quiet spot in the airport lounge and do a few stretches. At all times during the flight, keep sipping on water to keep your body and muscles hydrated.
Keep moving
On the flight, try to sit cross-legged or in a crouched position if and when possible (though this is not possible for most people given the cramped quarters and proximity of other passengers). This helps get a good stretch and keeps the circulation going.
Do these simple seated aasans:
- Stretch your feet as far forward as possible and rotate your ankles — five times in one direction and five in the opposite direction. If you cannot stretch out your legs simply lift your foot off the ground to do this, preferably with your shoes off.
- Shoulder rotations. Bring your shoulders up towards your ears and rotate first in one then the other direction.
- Thigh lifts – Try and get your knee up towards your chin or bend forward as far as possible to get a nice spine stretch, all the while breathing deeply and evenly. Do the same with your other knee.
- Seated twist – grab your seat and twist to the right and hold for a few seconds. Do the same by twisting to the left.
- Gomukhasana – reach down your back with one arm and reach up with the other to clasp your hands behind your back.
- Tadaasan or mountain pose – maybe you can do this in the aisle or as you wait outside the washroom door: reach the arms out in front; fingers laced and facing outward. Then take the arms up above the head and reach up on your toes to feel a nice stretch up the entire body and arms
- Follow this up with Utthita Lolasana – place the feet apart and bring the body forward and down with the arms hanging between the legs.
- Also take a few minutes to do simple breathing exercises while seated in the flight: anulom-vilom or alternate nostril breathing, bhramari or humming bee breath, kapaalbhati which involves forceful exhalation are some that you can do easily. This helps oxygenate blood and improve circulation.
The idea is to keep doing some or all of these at short intervals to keep the muscles from stiffening or cramping up. Even after you get off the flight, doing your regular yoga routine can help you deal with jetlag and help you get more restful sleep. Then you can really enjoy your travels; feeling energetic and fit!