Essential Yoga Poses for Comfortable Travels

Traveling to a new part of the world can be fun and exciting. However, the tension that flying creates in our bodies is not. Therefore, try out these yoga postures next time you’re about to board a flight. They can help reduce unwanted tension and allow you to arrive at your final destination feeling rejuvenated in body and mind. Hold each yoga posture for 5-10 breaths on each side, where applicable.

Upward Salute Side Bend

This variation of the traditional Upward Salute in Sun Salutation A helps stretch the sides of the body, spine, armpits, shoulders, and belly. Moreover, it improves digestion, which is great since flying can take a heavy toll on your gut.

To perform this pose:

• Place your feet together with your arms at your side.
• Inhale and lift your arms overhead, grabbing your left wrist with your right hand.
• As you exhale, shift your hips to the left and bend your torso to the right, pulling your left wrist with your right hand to create space in the side body. Gaze under your left armpit.

Forward Fold

Revitalizing and therapeutic, a forward fold places your head below your heart, allowing blood to rush to your head, providing a rejuvenating boost of oxygen. Sitting on an airplane can cause considerable tension in the neck, back, and spine, and this yoga posture will help ease that tension.

To perform this pose:

• Place your feet about hip-width apart.
• Allow your chest to fold towards your thighs, letting your head hang heavy.
• Bend your knees as needed so your chest rests on your thighs. Grab opposite hands to opposite elbows, sway your torso, and shake your head to let go of tension.

Wide Legged Forward Fold with Twist

This posture stretches your hamstrings, hips, calves, low back, and spine. The spinal twist opens up your heart center, relieving stress and anxiety while detoxifying your internal organs—a much-needed rinse before or after your flight.

To perform this pose:

• Separate your feet wide, about 3-5 feet depending on your height.
• Place your hands on your hips and fold your torso forward, keeping a long spine.
• Place your right hand out in front and lift your left hand toward the sky, bringing your gaze to follow. Inhale to create length, exhale to deepen the twist.

Skandasana or Side Lunge

This pose opens your hips, lengthens your hamstrings, and prepares your lower body for several hours of stillness in the air. It’s essential for ensuring comfort during long flights.

To perform this pose:

• From the wide legged forward fold, shift your weight to the left side, bending your left knee and pivoting the toes outward as needed.
• Keep your right leg straight, flexing your toes upward, resting on your right heel.
• Bring your hands to the floor for support, to your heart center, or find a twist by binding the hands around your bent knee.

Malasana Squat or Yoga Squat

This grounding yoga posture aids in a sense of calm while improving digestion and strengthening your posture for the long flight ahead. It also stretches your ankles, calves, thighs, hamstrings, and opens your hips.

To perform this pose:

• Bend both legs so that your knees point toward the ceiling and feet outward.
• Your calves should almost touch the back of your thighs. Bring your hands to your heart, finding a long spine.
• You can use your elbows to press against your knees to create more opening in the hips.

Eagle Arms

Sitting upright for several hours on a flight can create tension in the shoulders. This yoga posture eases neck tension and stretches the shoulders. Interestingly, you can perform this pose mid-flight without drawing too much attention.

To perform this pose:

• Extend your arms in front, palms facing up, and wrap the right elbow under your left, allowing the back of the hands to touch.
• If flexible, wrap your hands so the palms touch.
• Bring your elbows to chin level and feel the stretch throughout your shoulder blades.

Legs Up the Wall

This yoga posture is incredible when done pre and post-flight as it reverses blood flow, reducing tension and swelling that naturally occurs during flights. It’s also great for relieving low back pain.

To perform this pose:

• Find a wall and sit to its side.
• Lower onto your back and swing your legs overhead, resting them against the wall.
• Ensure your lower back is connected to the ground and your sit bones touch the wall. Relax your arms alongside your body, palms up.