Yoga is a Sanskrit word which means union. Yoga signifies the union of our spiritual and physical existence. Now the asanas that we perform as yoga, their work is to make the union stronger and help us attain enlightenment and peace. In theoretical words, yoga consists of different poses which include breath control, simple meditation, light exercises which help us to keep the blood circulation throughout the body in optimum condition and make us feel fresh.
You have often heard that people opt for yoga to release stress, but how can it benefit a long flight layover? That is what I will discuss in this article and share 5 yoga poses that can be easily performed in a public place like an airport. This will be helpful for you to feel refreshed again.
Due to long flights people sometimes feel stressed because of squeezing oneself into a partially comfortable seat with less personal space unless you are rich and always travel in business class, jokes apart, people do get stressed. The next thing it does to you is to reduce your energy level. As you stay at higher altitudes most of the times which have low air pressure though inside the flight there is artificial air pressure though it is not equal to the sea level air pressure. As a result, your body intakes less oxygen, which doesn’t have any impact for a small period but for long layover flights this can be an issue. Also, you will be sitting most of the time which may cause pain in your lower spine, buttocks, and knees. So to get rid of these insignificant yet irritating problems I would like to suggest 5 yoga poses. These yoga poses are easy and you can perform them on the go and feel fresh and recharged when you reach your destination. The 5 yoga poses are as follows:
It is the most common yoga pose to perform to get relief from stress. The steps to do it properly are as follows:
- Sit straight with your spine straight.
- Close your eyes and focus on your breathing.
- Keep your thumb over one of your nostrils and inhale through the other.
- Now release the previous nostril and cover the other one.
- Now exhale then inhale through the same nostril.
- Repeat the same for the other nostril and do it alternatively.
You should be repeating the cycle for 10-12 times. This pose will help you to deal with the problem of stress by supplying oxygen to your body and by maintaining proper blood circulation throughout the body.
In the above image, we can see the posture of the fingers and how the nostrils should be covered for this pose.
2. Bhramari Pranayam:
This is a yoga pose that will help you with the tinnitus of your ear, the ringing sound you hear often during flights. It occurs due to different air pressure levels or changes in air pressure. This also may cause mild stress with a headache if it stayed for some period. In that case, you can perform this pose. The steps are as follows:
- Sit straight on your seat with your spine straight.
- Close your eyes then take deep and long breaths.
- Place your index finger over your eyebrows, the other three fingers on the closed eyes and thumbs on ears.
- Keep the mouth closed and exhale with a humming sound like Om.
- Keep on doing this for 8-10 times.
This pose helps the mind to clear out. You will feel refreshed after doing this. It is beneficial for people with hypertension. It also helps to lower the stress level.
This figure shows the pose for Bhramari Pranayam.
3. Eka Pada Rajakapotasana:
In long layovers, you have to sit for long hours. This is a pose for your legs. In this pose, the following steps are followed
- Sit straight with your left ankle over the right knee or vice-versa.
- Place your hand over the leg which is placed over the other. Keep your hands straight.
- Now inhale a deep breath.
- Bent forward just enough to give your belly a slight squeeze and exhale slowly.
- Then again become straight and inhale.
- Repeat the same thing for 8-10 times.
Due to the long journey and sitting for long hours the blood circulation in the muscles of our lower body decrease with may cause pain. A bit of stretching is enough to make the circulation normal.
4. Cat-cow stretch:
In this pose you have to follow the below steps:
- Sit straight on your seat.
- Place your hands straight over your knees.
- Now inhale and arch your spine and roll your shoulder blades onto your back.
- Then exhale, let your chin come down and head and shoulders to come forward.
- Repeat this step 8-10 times.
This is for stretching your back and lower back muscles which may get cramped.
This is the final and the easiest pose of all. In this asana, you just have to sit straight and keep your breathing nice and steady. You can close your eyes and concentrate which would increase its effectivity. This also helps to reduce stress, facilitate blood circulation. You can skip the previous four and jump to the fifth if you wish but doing each of them accordingly will again increase the effectiveness of this asana. You can count up to 120-180 while doing this pose.
In conclusion, I would like to say that yoga is always good for health. The regular practice of yoga is always suggested. Yet, in your busy schedule, in your long flight overlays. You can perform these simple yet fruitful yoga exercises to keep yourself refreshed and running.
About the author:
Vivek Roy is an enthusiastic Yoga blogger and Traveller from India. He has done yoga teacher training in Rishikesh, India. He loves to travel and share the knowledge of yoga around the world. For more information about him visit his website.