Backaches, anxiety, and feelings of claustrophobia are all common symptoms associated with the stress of the packing, schlepping, waiting and hurrying involved in travel. And travel can present the risk of more serious health threats including deep vein thrombosis, the formation of blood clots in the legs due to lack of circulation and dehydration. So what’s a yogic traveler to do? Try these simple strategies and easy yoga stretches to help shield you from the effects of stress and inactivity when you travel:
1. Try to arrive at the airport well ahead of schedule so that you lower the risk of missing your flight. Then, with your extra time at the airport, you’ll be able to indulge in some “pre-flight yoga.” Find an un-crowded waiting area and stretch.
After carrying luggage, interlace your hands behind your back and raise them up for Standing Bridge Arms pose.
My favorites are basic shoulder poses to help me unwind from carrying luggage, standing one-legged balance poses to reset my core, and a variety of runner’s lunges using chairs for additional support.
While practicing, soothe your nerves with deep abdominal breathing. If you find yourself rushed or in a panic with spiking anxiety, remind yourself that the only thing you can control in this moment is your breathing. Don’t punish yourself for getting hyped up; forgive yourself (and the airlines) for losing control now and then!
2. Once on board, pull your Yoga Tune Up® Therapy Balls out of your carry-on so you can use them for an in flight back massage. You can start by placing them between your shoulder blades and gently wiggle your back from side to side while the balls massage across your upper back. Reset the balls in a new spot every 10 minutes or so and your kinks will be massaged out by the time you walk off the flight.
3. Choose an aisle seat so that you can walk along the aisle (carts permitting) and stretch your legs to pump blood through your whole system. During a long flight, the hamstrings, hip flexors and back muscles tend to become tense and congested from lack of movement.
4. Try to squeeze in another runner’s lunge or simple forward bend in the galleys on the way to the onboard bathroom. The airline bathroom may be small, but I have been known to do jumping jacks to stir up my blood. I’ll then carefully arrange my body into a few creative sidebending poses, like the boomerang, which is also a great lower back stretch. And of course, throughout the flight, drink plenty of water.
5. Once you’re at your destination, make it a priority to calm down your nervous system from all of the stimulation. My favorite is the deeply tranquilizing Veeparita Korani Mudra (Legs Up the Wall Pose). It is very simple and a great stress-reliever.
Lay on your back with your buttocks at the wall and prop up your pelvis with a block.
Straighten your legs upright against the wall so that they are supported by the wall.
Inhale through your nose filling from belly to throat.
Imagine your breath is like a cascading waterfall as it fills from your belly to your heart, and finally pauses at the throat.
Slowly exhale then repeat (5-10 minutes).
Resume your yoga practice the next morning, whether it’s with a yoga DVD you’ve brought along, a live class you found in your destination city, or an online yoga class or how-to video. You’ll feel much more regulated, balanced and ready for your day.
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I love all of these tips and I will definately be putting them into my travel routine! I aslo carry a yoga strap to strap up my thighs and help keep my SI joint and hips happy. I am also thinking a slightly inflated corageous ball at the lower back would feel great! Thank you!
my family will be travelling in a week – after a very long few weeks of stress I cannot wait for this holiday- however I am always so wiped out from travelling – I am going to take these suggestions and follow through – in the airport and wherever I can find a space – I am looking forward to it
LOVE THIS! As a frequent traveller, I am picking up new tips for my next trip~! Aisle seat does sound amazing…..lol sometimes on long flights, window seats are not very ideal having to cross over the aisle-seated person to get to the restroom. And I am VERY VERY excited to use my balls on my next long flight! WOOOO~ Miami!! 😀
great advice Jill. I did this on a recent flight to LA from Australia (14 hours) Also loaned my YTU balls to a lovely crew member so she could enjoy some self loving foot rolling during her break 😀
Those are pretty good tips. Looking forward to use them in my next long flight.
I have been traveling with my yoga tune up balls on long flights and long drives. It helps to release the tension and have a good nap before landing. Go to the back of the plane to do some runner lunges!
As a frequent flyer, I love that you are encouraging people to use their YTU Balls and Moves in the air! I love the idea of having the balls for seated back massage. On my last flight I had a water bottle wedged behind my back, a YTU Ball would have been MUCH better.
This is such great advice. I am now looking forward to my back massage during my next flight! It’s way more positive to focus on self-care then on the stress of flying!
Flying through airports ends up eating up lots of precious time so I love the ideas to keep mobilizing while stuck waiting. One of my Sankalpas is to appreciate the process and be less focused on the destination, while waiting this is a great opportunity to implement some of the teachings of Yoga tune-up. And doing this in a busy airport might just get others asking what you are doing, spreading the word if you will 🙂
I have a love/hate relationship when it comes to traveling. Always look forward to my destination, but never enjoy the hustle and bustle in between. Thank you for these tips as I will fersure incorporate into my next travel plans.
I will use these tips as I travel to Italy this fall. It is a long flight so I am going to pack my YTU balls for sure! Thanks for the wonderful tips!
I”ll be traveling in a few weeks. These are very helpful tips. Thank you.
Read the article that linked to this. Taking the list of go to stress release techniques on our pending trip to the UK.
Thanks
I really liked the pose tips for in-air travel, I plan on bringing my set of balls next time I fly (or drive). I think it’s a helpful reminder to focus on relaxing/calming down the nervous system once you arrive, I know I always feel mentally over-stimulated when I travel for a long distance.
I wish I had known to bring my YTU balls with me 2 years ago when I travelled a 22hr flight to Asia! Yikes which resulted into low back, shoulder neck pains etc. Although, I am looking forward to bringing the YTU balls this summer when I travel again to Asia and Europe. Thanks for these great tips!
J’ajoute à la liste des exercices que j’effectuais avant, pendant et après le vol lors de mes voyages! Merci!
I have traveled to and from the US with my YTU balls with me without any problem, but recently got them taken away at the customs before a flight from Lebanon to Canada. Apparently the customs officer was concerned that something illegal could be hidden inside the balls and insisted on ”opening them”… I was pretty pissed-off to have to leave them behind.
Next time I’ll take one ball in my carry-on and keep one in my luggage, just in case!