Yoga Stretches After Long Flight.
Yoga stretches after long flight – private yoga in Wimbledon, Putney, Southfields, Wandsworth and Fulham.
Flying can be stressful: delays, cancellations, rushing to gate after gate. ?But even if you have a smooth transit, hours of sitting can mess with your body. ?Sitting on a plane for a long time results in an achy, stiff muscles that need to be stretched out and brought to balance. ?Roll out your mat once you arrive at your destination. ?Just remember: the sooner you stretch, the better.
Here are some yoga stretches after long flights that can help you stretch out and centre and balance yourself once you land.
Lateral (side) bend.
Why: Expands breath capacity, lengthens the sides of the body, energizes the body after a long flight and aids digestion.
How: Stand with your feet together. ?Inhale, bring your arms above your head and grab hold of your left wrist with your right hand. ?As you exhale, take your left foot back behind you, placing it to the right side with your right foot. Inhale, then exhale to lift up and over to the right until you feel a deep stretch down your left side. ?Repeat on your right side.
Why: This stretches the abdomen and chest and the upper and lower back.
How: ?Start from an all fours (?tabletop?) and spread your fingers wide. ?As you inhale, drop your belly, lift your sitting bones and look forward with shoulders relaxed and open. ?As you exhale, round your upper back towards the sky and look back between your thighs. ?Breathe slowly and alternate between Cat and Cow 10 times.
Tabletop quad stretch.
Why: This stretches the chest, shoulders, quads and abs.
How: Inhale and extend your right leg behind you. ?Inhale again, draw your abdominal muscles in and lift your left arm out in front. ?Exhale, bend your right knee and take your left hand back to grab hold of your right ankle. ?Hold for 5 breaths. ?Reset your spine with another 10 reps of cat/cow and then do the left ankle.
Why: Stretches the back and side waist, releases tension in the spine .
How: From all fours, inhale and take your right arm out and up towards the sky, looking up if comfortable on your neck. ?Stay for 3 breaths and then exhale your right arm under the left, easing the top of the right hand to the floor.
Draw the right hand in towards you until you feel a stretch in the back of your right shoulder. ?Stay here or take your left arm back behind you to stretch the front of your left shoulder.
As you inhale, try to lengthen your spine and as you exhale, draw your belly button into the spine and up. ?Hold for 5 breaths. ?Repeat on your left side.
Legs up the wall.
Why: it boosts circulation and relieves cramping in the legs, brings body to a state of renewal!
How: Begin the pose by sitting with your left side against the wall. ?Your lower back should rest against the bolster, if you?re using one.
Gently turn your body to the left and bring your legs up onto the wall. ?If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. ?Use your hands for balance as you shift your weight.
Lower your back to the floor and lie down. ?Rest your shoulders and head on the floor.
Close your eyes. ?Hold for 5-10 minutes, breathing with awareness.
I hope you will find these yoga stretches after long flight helpful.
It is important to learn and practice yoga under a supervision of a qualify teacher.
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