Long-haul flying can do a number to your health and well-being. Taking simple steps to keep your blood flowing and muscles from cramping make all the difference to how you feel when you land. As your chosen travel company, not only do we care about getting there, we want you to feel your best when you arrive. We’ve come up with a sequence of in-flight yoga stretches and a small breathing exercise you can incorporate into your next flight, making sure you arrive feeling top-notch.

Seated Spine Twist

Combat back stiffness or tightness with a spinal twist.

  1. Sit upright with feet on the floor
  2. Place right hand on left knee and your left hand on the seat behind your left hip.
  3. Take a deep breath and lift your spine and chest. Twist slowly to the left and look over your left shoulder. Hold for a few seconds, breathing deeply. Twist gently with engaged abdominal muscles. If your body feels comfortable, press into your right hand to deepen the twist.
  4. Repeat on other side.

Alternate Nostril Breathing

Release tension and clear your head with a breathing exercise.

  1. Place your forefinger and middle finger of your right hand between your eyebrows. Lightly place your thumb of your right nostril and ring finger on your left nostril. Close your eyes and breath deeply for a few seconds.
  2. Block your right nostril with your thumb and inhale slowly. With full lungs, close your left nostril until your nose is plugged and hold for 2-3 seconds. Open your right nostril and exhale slowly and hold for 2-3 seconds at the end of your breath.
  3. Breathe deeply through your right nostril then block your right nostril and with full lungs hold for 2-3 seconds. Release your left nostril and exhale slowly. With empty lungs hold again for 2-3 seconds. Repeat the exercise 5-10 times, following your breath with your mind.

Seated Shoulder Shrugs with a Blanket

Loosen your shoulders with seated shoulder shrugs.

  1. Get comfortable in your seat with your back against the seat. Roll a blanket and place it lengthwise along your spine. Rest your back against the blanket and take several deep breaths. Rest your hands on your lap and lift your shoulders.
  2. Hold your breath and squeeze your shoulders upwards and then backward.
  3. Exhale and squeeze your shoulder blades closer together and then lower.
  4. Repeat 3-5 times.

Heel & Toe Raises

Promote better circulation with heel and toe raises.

  1. Sit up straight in your seat with feet hip-width apart and flat on the floor.
  2. Keeping heels on the floor, flex toes upwards. Hold for a second or two, lower toes and repeat five times.
  3. Lift heels with toes on the floor, flexing calves. Hold for a second or two, then lower heels. Repeat five times.
  4. Lift feet off the floor and roll your ankles in a circle 5-10 times. Then rotate the opposite direction 5-10 times.
  5. Repeat exercise each hour.

Neck Release

Loosen up a tight neck with this release pose.

  1. Sit up straight and tilt your right ear toward your right shoulder. Place your right arm up and over the left side of your head, resting your hand along your left cheek or jaw. Breathe deeply.
  2. Release your arm and move your head over to the left by rolling your chin toward your chest and over to the left.
  3. Tilt your left ear toward your left shoulder, lifting your left arm over the right side of your head. Place your right hand along your right cheek or jaw. Breathe deeply.
  4. Repeat 2-3 times, breathing 5-10 times on each side.

Forward Fold

Get up and stretch to combat side effects of sitting with a forward fold.

  1. Find a space where you can stand up straight and fold forward.
  2. Lift your hands up over your head and stretch your arms up. Stretch your back upward and lean slightly to the left to stretch out your sides. Repeat on the right side.
  3. Return to standing straight position and fold forward breathing deeply.
  4. Repeat several times until you feel loose and limber.

Here’s to a more relaxing flight experience!