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The ultimate yoga routine for your next flight journey

November 23, 2017 09:09 IST

Ease out body stiffness with these asanas when you travel. 


Flying for long hours can make your body go numb -- especially your back, knee, neck and feet.

However, long flight journeys can be made comfortable if you can engage your body and mind. It will help you arrive at your destination feeling fresh and energised.

If you think that yoga is an exercise performed only on the mat and involves extensive physical movements, you are mistaken.

Yoga need not be deemed as a workout performed within the four walls of your home.

These epic healing techniques can be practiced in a moving bus, in a car, at the airport or even on a flight.

It's not just complex yoga poses, which have the ability to relax your mind. Breathing techniques and simple yoga poses too can ease out body stiffness when your travel. 

Listed below are few simple yogasanas you can perform when you are travelling. 

  • Neck rolls

Exhale, drop your right ear to your right shoulder, and look down towards your chest.

Inhale, drop your left ear to your left shoulder. Look up. Repeat.

  • Neck stretches

Inhale, look ahead. Exhale, look right.

Inhale, look ahead. Exhale, look left. Repeat.

  • Bring your palms together and stretch your hands towards the ceiling

Inhale, reach up. Exhale, draw your hands to the right.

Inhale, come back to center and reach up.

Exhale, draw your hands to the left.

  • Back and shoulder stretch 

Interlace your fingers and turn your palms up.

Inhale, stretch your hands towards the ceiling.

Exhale, bend your elbows as your draw your right elbow to the right.

Your left elbow will come behind your head.

Inhale, straighten your arms and reach out toward the ceiling. Repeat with the other side.

  • Seated cat-cow posture

Place your hands on your thighs.

As you inhale, arch your chest and push your shoulders back. Look up towards the ceiling.

Exhale, bend and draw your shoulders forward. Look down towards your navel. Repeat 5 times.

  • Straighten your left leg and hug the right leg by drawing it towards your chest

Flex the foot of your left leg. Repeat with the other leg.

  • Seated twist

Place your right hand on your left knee/armrest. Inhale, lengthen your spine.

Exhale, twist to your left, drawing your left shoulder back. Look back over your left shoulder. Repeat on the other side.

  • Bent knee drop

With your knees bent, place your heels on the edge of your seat. Inhale.

Exhale, drop knees to the left.

When you inhale, bring the knee back to the center. Exhale, drop your knees to the right. Repeat.

  • Hug both knees to your chest

Press your hands against your shins as you lengthen your spine by lifting the crown of your head towards the ceiling.

  • Seated savasana

Close your eyes and let go of the noise and other distractions. Avoid any distractions or thoughts. Just relax.

The author is the founder, chairman and course director of Akshar Yoga.

Lead pic: Courtesy Akshar Yoga