Six
Traveling Tips to Ease Discomfort
The scene is set: ticket is
purchased, bags are packed, last minute tasks seen to and there is
vacation spirit in the air. Arriving at the airport, often with leftover
time to experience, the discomfort begins. Excitement takes back burner
position as fatigue and body pain begin to move in. And the flight
hasn’t even been announced yet.
To help combat potential problems
associated with traveling, follow the 6 asanas (postures) below and ward
off tightness and muscle discomfort:
1. Sustainable
seated posture
Place feet evenly on the floor, parallel and
a few inches apart
Sit up on sitting bones
Tip the pelvis to bring
it vertical (think of ‘neutral position’)
Drop shoulders down; bring
shoulder blades toward one another, finding room in the neck
Breathe
in fully and exhale fully, engaging abdominals with the inbreath, and
keeping them active with the out breath (return to this position between
each seated exercise
2. Pigeon on the
plane
If possible on board, place one ankle on top of
opposite knee. Hinge forward at hips, keeping the spine neutral. Hold
for 20 seconds, feeling a deep stretch in the hip. Repeat on other
side
3. Seated twist
If there are no disk
issues, keep knees and hips facing forward, reach around to one side
with both hands, holding the back of the chair or the armrest. Breathe
in and on the exhale, rotate rib cage and look over back of seat as
best, keeping as much length in the spine as possible. Remember:
shoulders back and down. Hold for 20 seconds and return to start
position. Repeat other side.
4. Gentle neck
stretch
With chin tucked slightly, carefully let right ear
drop toward right shoulder ~ gently! Hold slight stretch for 20 seconds
and return to neutral, breathing deeply. Repeat other
side.
5. Shoulder rolls
Inhale as the
shoulders are lifted up toward the ears. Exhale as the shoulders roll
back and down, opening the chest and letting shoulder blades come toward
one another. Continue to bring shoulders back and down. Repeat 3-5
times.
6. Shoulder stretch
With right hand on
left elbow and left hand on right elbow, hold folded arms out in front
of chest. Draw right elbow as far as is comfortable to the right,
stretching the outside of the left shoulder. Draw left elbow as far as
is comfortable to the left, stretching the outside of the right
shoulder. Repeat 2-3 times on each side.
Needless to say, some of
these asanas won’t be possible at certain times. There are opportunities
at the airport that may not be present once one boards the plane. Doing
something is better than doing nothing at all! Even breathing deeply
will contribute to relaxation and less discomfort. One idea: think
proactively. Practice these postures ahead of the day of travel and
continue, as well, once the destination is reached. Enjoy your flight!
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