Pre-Flight yoga: The perfect routine

Flying usually marks the beginning of a great adventure. Flying is a magical experience, but the aches and pains that follow are not a good way to start a vacation.

The constant shrinking of plane seats can cause serious damage to the neck, shoulders, back, hips, and legs. The lack of humidity can cause dehydration and make muscles cramp.

Yoga is the best antidote for cramped seats. Yoga is a great way to prepare for a flight, along with drinking lots of water.

Try this quick and easy pre-flight routine the next time you are getting ready for an extended flight. You’ll thank yourself later.

Eagle Arms

Take Eagle Arms or the full Eagle Pose to relieve shoulder and back pain.

Hug yourself tightly with your arms crossed. On your back, walk your hands as closely as you can. Relax your shoulders away from your ears.

Keep your arms crossed and bring your front or backhands together in an Eagle tie. To open the space between your shoulder blades, extend your elbows toward the ceiling. Then, press your forearms far away from your face.

Take a few deep, long breaths, and then switch the cross on your arms.

Down Dog

Downward Facing Dog is a great full-body pose to prepare for flying. This pose is a great way to lengthen the entire back, including your neck, shoulders, and upper, middle, and lower back. It also helps with hamstrings and calves.

Start on your hands and knees in the tabletop position. Your shoulders should be aligned with your wrists. To create an upside-down “V” with your body, tuck your ten toes under and lift your hips high towards the ceiling.

You can adjust the distance between hands and feet if necessary. Press down on your hands and spread your fingers. Spread your fingers wide and press down firmly into your hands.

You can also soften your heels by pressing your thighbones behind you. You can use any movement that feels natural and organic to your body.

You can either lift your leg and pedal or bend into the knee one at a time. Relax your entire body into this stretch.

Asymmetrical forward fold

Sitting down for a long time can cause back pain. The usual culprits are the quadratuslumborum muscles (large muscles that run down the lower spine).

The Forward Fold is an effective and simple posture for relaxing and releasing these muscles that are often tight. How to do it?

  • Fold your legs forward by placing one foot on a stack or block of books. You will notice that raising your foot also raises your hips, and this is what you are looking for.
  • When you are ready, place the prop under the other leg.

Bound Angle

When you sit for long periods, the tiny seats in a plane can cause tension in your hips and groin. Stretch this area out before you fly to relieve this tension.

The bound angle pose is a great way to soften and open these muscles. Sit on the floor, bringing your soles to touch and pointing your legs out to the side. Draw your heels as close to your seat as you feel comfortable, and extend your spine up toward the ceiling.

If you prefer, you can fold your torso forward over your legs and create a larger opening.

Low Lunge

Sitting in one position for long periods causes your hip flexors to contract constantly. This simple act can cause a variety of problems, including tightness and pain in the hips and lower back.

Anjaneyasana is a great way to prepare for this.

This low lunge position will stretch the muscles in the hip flexors, keeping them flexible and ready to fly. Take a big step backward with your right leg so that you cover at least 80% of your mat.

Place your hands on blocks or relax your right leg to the floor. Stretch your spine upwards and let your hips fall toward the floor.

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