Nothing makes you feel stiffer and sore than sitting on an airplane. That's why sometimes you'll see the boldest people performing entire yoga moves next to Sbarro in front of everyone. But it turns out it's actually worth it to do a few poses to reset yourself after a flight.
Whether you're returning home from a business trip or landing at a vacation spot, it never hurts to stretch after a flight to relax sore muscles and restore circulation, says Kate Lombardo, yoga director and instructor at YogaRenew Teacher Training Center of. "Long air travel can cause the body to feel tight from sitting in the same position for so long," she tells Bustle. "Yoga poses are a great way to get mobility back into your joints and help reduce inflammation." It feels like pressing a reset button on your brain.
Lombardo says you can do some stretches in the waiting area if you want, and some airports even have yoga rooms you can go to if you have time during your layover. "Otherwise, waiting until you get home or to your hotel is a good option so that you can relax not only your body but also your mind, which can be difficult to do in the hustle and bustle of a busy airport," she says. Here, Lombardo breaks down the best moves to try after flying.
1. Wall climbing type
"This is the perfect position to reduce leg and ankle swelling after a long day of traveling," says Lombardo. "Plus, it helps quiet the mind and aids sleep, which comes in handy if a change in time zones disrupts your sleep schedule."
- Lie on your back on the floor or bed.
- Support your legs against a wall so that the wall fully supports your weight.
- Place your hands on your belly and focus on your breathing.
- Stay for three to five minutes, or longer if you have time.
2. Downward dog
"Downward-facing dog is a great pose to open up the entire body," she says. "It increases the length of the spine and the openness of the hamstrings—two areas that can become very tight after sitting on a plane or in a car for several hours."
- Start on all fours.
- Bring your hands forward in a mudra and tuck your toes underneath.
- Lift your hips and back and focus on creating length from your palms all the way to your hips.
- Keep your spine straight and, if possible, straighten your legs.
- Bend one knee, then the other knee, and press your heels up and down freely.
- Hold for five to ten breaths or as long as feels good.
3. Child’s Pose with Praying Hands
"This position change for kids is great for relieving neck and shoulder tension that can occur when sleeping in odd positions while traveling," says Lombardo.
- Start on all fours.
- Big toes together, knees spread.
- Move your hips toward your heels and bring your palms together.
- Bend your elbows and place your hands behind your head.
- Inhale into the sides of your chest and release your chest to the floor.
- Remain in this position for one to two minutes.
4. Standing
"Forward bends are a perfect way to release pressure from the entire back," says Lombardo. "This pose is not only great for opening up your hamstrings, but it also reverses gravity and helps free up space in your neck and back."
- Stand up straight and fold forward from your hips.
- Place your hands on the floor.
- Move your hips so that they are directly over your ankles, feeling free to keep your knees slightly bent if necessary.
- Stay for five to ten breaths, or longer if you feel comfortable.
5. Lizard Lunge Twist
"This position helps open up the psoas and hip flexors, which can shorten and become tight when sitting for long periods of time," she says. "Plus, this twist aids digestion, which is always needed when eating [new foods] on the go."
-Assume a low lunge position.
- Keep your front knee stacked over your ankle and your back knee on the floor.
- Place your hands on the inside of your front ankle and press the inner thigh of your front leg away from your body.
- Roll to the other side of your front foot.
- Twist with your front leg and look toward the ceiling.
- Feel the stretch in your hips and spine.
- Hold for five to ten breaths, then switch sides.
6. Bridge pose
"Bridge pose is one of the best poses after a flight because it opens up various parts of the body," says Lombardo. “The hip flexors, quadriceps, back and shoulders all get opened up here.”
- Lie on your back with your knees bent and feet hip-width apart.
- Push through your feet and lift your butt towards the ceiling.
- Bring your fingertips together under you and extend toward your heels.
- Hold your shoulder blades together and lift your chest toward your chin.
- Take five to ten breaths.
7. Seated Spinal Twist
"Twisting [...] can aid digestion and help you stay regular while traveling," says Lombardo. "They also increase mobility in the spine and help relieve tension caused by sitting for long periods of time."
- Sit cross-legged with your spine straight.
- Place your right hand behind your back and your left hand on your right knee.
- With each inhale, imagine yourself getting taller and with each exhale, twisting deeper.
- Repeat on the other side.