Introduction
Embarking on a journey can be an exciting but also nerve-wracking experience. Pre-flight jitters are common, and finding ways to calm your nerves can make all the difference. In this article, we share seven essential yoga poses that will help you relax, breathe easier, and enjoy a more peaceful flight.
1. Seated Forward Bend (Paschimottanasana)
Benefits: This pose helps to calm the mind, relieve stress, and stretch the entire back body.
Instructions:
- Sit on your yoga mat with your legs extended in front of you and your spine straight.
- Inhale and raise your arms above your head.
- Exhale and fold forward from your hips, reaching for your feet or shins.
- Relax your head and neck, and hold the pose for five breaths.
2. Child’s Pose (Balasana)
Benefits: A grounding pose, Child’s Pose relaxes the body and mind while gently stretching the hips, thighs, and lower back.
Instructions:
- Start on your hands and knees, with your knees hip-width apart and your big toes touching.
- Sit back on your heels, and as you exhale, lower your forehead to the mat.
- Extend your arms in front of you or alongside your body, palms facing up.
- Hold the pose for five breaths, feeling your spine lengthen and your stress melt away.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: This pose sequence increases spinal flexibility and promotes relaxation.
Instructions:
- Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Inhale and arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose).
- Exhale and round your spine, tucking your tailbone and drawing your chin towards your chest (Cat Pose).
- Continue alternating between Cat and Cow Pose for five breaths.
4. Seated Spinal Twist (Ardha Matsyendrasana)
Benefits: Twisting poses help to relieve tension in the spine and stimulate the digestive system.
Instructions:
- Sit on your mat with your legs extended in front of you.
- Bend your right knee, placing your right foot on the outside of your left thigh.
- Inhale and lengthen your spine, then exhale and twist your torso to the right.
- Place your right hand behind you for support, and your left elbow on the outside of your right knee.
- Hold for five breaths, then switch sides.
5. Legs-Up-The-Wall Pose (Viparita Karani)
Benefits: This restorative pose helps to alleviate anxiety, lower blood pressure, and refresh tired legs.
Instructions:
- Place a folded blanket or bolster near a wall.
- Sit sideways with your right hip against the wall.
- Gently swing your legs up onto the wall as you lie down on your back.
- Adjust your hips on the blanket or bolster, ensuring your lower back is supported.
- Relax your arms by your sides, palms facing up, and breathe deeply for five to ten minutes.
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
Benefits: This pose opens the hips, relaxes the nervous system, and encourages deep breathing.
Instructions:
- Lie on your back with your knees bent and feet flat on the
floor. 2. Bring the soles of your feet together and allow your knees to fall open to the sides.
- Place your hands on your lower abdomen or rest them by your sides, palms facing up.
- Close your eyes and take slow, deep breaths, allowing your body to relax into the pose. Hold for five to ten breaths.
7. Corpse Pose (Savasana)
Benefits: Savasana is the ultimate relaxation pose, helping to release tension and quiet the mind.
Instructions:
- Lie on your back with your legs extended and slightly apart.
- Allow your feet to fall open to the sides and relax your arms by your sides, palms facing up.
- Close your eyes and take slow, deep breaths, focusing on the rise and fall of your abdomen.
- Stay in Savasana for at least five minutes, allowing your body and mind to fully relax.
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Faculty: Kaavita Das
