Everyone who has ever been locked in an airplane for eight or more hours knows the feeling when literally the whole body goes numb. Has it ever happened that when you look at your feet, you see not your neat feet, but elephant-shaped cabinets? This is not just annoying, but really bad, because swelling and discomfort are symptoms of poor blood and lymph circulation, as well as compressed blood vessels and capillaries. But there is a way to get off the plane invigorated and ready for adventure – do physical exercises and proper breathing during the flight.
Of course, the best thing to do to stretch your legs and get the blood flowing is a short walk between chairs, three or four times to the toilet and back, but if you are sitting by the window and your neighbors are fast asleep, getting up regularly is not very convenient . Therefore, we have compiled a selection of yoga asanas, adapted in such a way that they can be performed right in the airplane seat. Don’t forget to monitor your breathing and listen to your inner feelings, this will also help you calm down – if you feel anxious on the plane.
Starting position for performing exercises (modified Mountain Pose)
Sit up straight, legs shoulder-width apart, feet flat on the floor. Straighten your shoulders, straighten your back and stretch the top of your head up so that your spine is stretched like a string. Place your hands on your knees and straighten them, but make sure that your shoulders do not go up towards your ears. Take several deep breaths in and out in this position, watch your breathing, and concentrate your attention on your spine; feel it stretch.
To stretch your neck, slowly rotate your head three times clockwise, three times counterclockwise, then engage your shoulders – perform forward rotational movements, 5-7 circles, then the same amount back. Breathe evenly and deeply.
Eagle Pose (stretching arms and upper back)
Straighten both arms, palms up, and cross them so that the elbow of the right lies exactly in the cubital cavity of the left. Bend your arms, crossing them a second time in the area of your hands, palm to palm. Keeping your hands touching, push your elbows up toward the ceiling; you should feel a stretch in the shoulder blade area. Stay in this position for 5-7 deep breaths, then return to the starting position. Repeat, switching hands.
Twisting (stretch the lateral back muscles)
Place your right hand on your left knee and your left hand on the arm of the chair. Focus on your spine; it should remain straight and extended upward. Slowly twist to the left side, helping yourself with your right hand, turn your neck to look behind your shoulder. Stay in this position for 5-7 breathing cycles, trying to twist a little tighter with each exhalation. Return to starting position and repeat on the other side.
Cat Pose (stretching the lower back)
Take your starting position, rest your hands on your knees, inhale slowly, arching at the lower back. The shoulders go back, and the chest stretches forward like a wheel. As you exhale, on the contrary, round your back as much as possible, as if the point between the shoulder blades is stretching upward. Repeat 5-7 inhale-exhale cycles.
Ankle-knee (stretch the lower back and thigh muscles)
In the starting position, lift your right leg and place your ankle on the knee of your left leg. If you don’t spend a lot of time stretching, you may already feel the tension in your hip abductors at this point. Place your palm on your right knee and gently push it down, trying to position your shin parallel to the ground. To enhance the effect, lean forward, keeping your back straight, stretch your chest towards your calf. Hold for 5-7 exhalations, trying to go a little deeper with each one. Return to starting position, switch legs and repeat.
Shavasana (drive away thoughts and relax)
Shavasana or Dead Man’s Pose is the final pose of all yoga classes. It is usually performed while lying down, but in fact, you can “fly away” in any comfortable position. Sit straight so that the back of your head touches the back of the chair, breathe deeply and begin to relax your body from bottom to top, gradually moving your attention from the tips of your toes to your calves, knees, hips, and lower back. Release tension in your back, shoulders, arms, and palms. Relax your neck, mouth, eyes, forehead and crown. Drive away all thoughts, breathe and focus on the sensations. You can linger in Shavasana as long as you like, you yourself will feel when the time comes to slowly open your eyes and return to reality.
In addition to these simple exercises, we advise you to get enough sleep before the flight, drink plenty of water on the plane and not worry about the long flight: after all, in the air “long” means far, and the further you are from home, the more interesting the journey!
