Yoga In Airplane: 5 In-flight Yoga Poses

Benefits of in-flight yoga

1. Release muscle tension
2. Increase blood circulation
3. Relax your mind
4. Soothe the nervous system
5. Decrease anxiety
6. Be fresh to take on the activities after you land

Sitting still for hours together on a flight can make the body go numb, especially the back, neck, knees, and feet. Doing simple long-haul flight exercises on your seat will ensure you have a happy and yogified journey. And you don’t need to feel shy either. Your neck, back, and knees will surely thank you for your concern.

Yoga is often understood as a technique practiced only in the four walls of a room. A space that is empty and quiet. Ever had a thought that yoga could be practiced in a moving bus, at the airport, or even on an airplane? Yes, you can do airplane yoga, sitting on a flight, gliding through slow-moving clouds in the sky. And, we are not talking about complex yoga postures that need a lot of space and could perhaps gravitate a crowd of curious onlookers. You can do these simple yoga poses and long-haul flight exercises right on your seat to ease out body stiffness after that stressful air travel.

In-flight yoga pose #1: seated spinal twist

1. Sit upright on your seat with your feet on the floor.

2. Place your right hand on your left knee and your left hand on the seat, just behind your left hip.

3. Inhale and gently lift up through your spine and chest (as much as possible, without straining or disturbing your fellow passenger). Now twist slowly to your left so that you’re looking over your left shoulder.

4. Hold this position for a few seconds, keep breathing deeply and then as you exhale, gently twist slightly more by engaging your belly muscles more towards the left.

5. Leverage your right hand against your left knee to deepen the twist. Take eight-ten deep breaths.

6. Repeat this procedure on the other side.

In-flight yoga pose #2: seated cat pose

1. Sit on the edge of your seat. Keep a comfortable distance between the knees and your ankles in line with your knees.

2. Place your hands on your thighs and as you inhale, tilt your pelvis and abdomen outward and allow your chest to arch up and forward.

3. As you exhale, curl your pelvis inwards and backward, arching your spine outwards, lower your chin as your chest moves inwards.

4. Repeat this yoga posture four-six times.

In-flight yoga pose #3: seated shoulder shrugs with blanket

1. Sit comfortably with your back against your seat and place a rolled-up blanket lengthwise along your spine, against the back of your seat. Inhale gently and then hold your breath. Lift your shoulders, while keeping your arms at rest.

2. Still holding the breath, squeeze the shoulders by pushing them closer to the ears and backward (without straining yourself).

3. As you exhale, squeeze your entire shoulder blades together and then bring them down.

4. Repeat this yoga pose three times.

In-flight yoga pose #4: back-release pose

1. Seated upright on your seat, cross your right ankle over your left knee, leaving the left foot on the floor.

2. Keep your right foot flexed to help protect the knee. Breathe deeply and take your attention to your lower back.

3. If you wish to deepen the stretch, fold and bring your torso forward.

4. Hold in this pose taking eight-ten deep breaths.

5. Repeat this posture with the left foot.

In-flight yoga pose #5: neck-release pose

1. Sit upright and lean your left ear towards your left shoulder. Wrap your left arm around the right side of your head, touching your right cheek. Breathe deeply.

2. Release the left arm and slowly roll the head forward, bringing your chin down and over to the right side.

3. Now, lean your right ear towards the right shoulder. Wrap your right arm around the left side of your head, touching your left cheek. Breathe deeply into the chest and the left side of your neck.

4. Repeat this yoga posture taking six-eight deep breaths on each side.

 

It is important that you practice these airplane yoga poses with care. If you have any special health condition, consult your doctor before doing yoga poses. And don’t forget to drink plenty of water on the plane to stay hydrated. Wish you a happy and healthy journey!

Yoga In Airplane: 5 In-flight Yoga Poses

Benefits of in-flight yoga

1. Release muscle tension
2. Increase blood circulation
3. Relax your mind
4. Soothe the nervous system
5. Decrease anxiety
6. Be fresh to take on the activities after you land

Sitting still for hours together on a flight can make the body go numb, especially the back, neck, knees, and feet. Doing simple long-haul flight exercises on your seat will ensure you have a happy and yogified journey. And you don’t need to feel shy either. Your neck, back, and knees will surely thank you for your concern.

Yoga is often understood as a technique practiced only in the four walls of a room. A space that is empty and quiet. Ever had a thought that yoga could be practiced in a moving bus, at the airport, or even on an airplane? Yes, you can do airplane yoga, sitting on a flight, gliding through slow-moving clouds in the sky. And, we are not talking about complex yoga postures that need a lot of space and could perhaps gravitate a crowd of curious onlookers. You can do these simple yoga poses and long-haul flight exercises right on your seat to ease out body stiffness after that stressful air travel.

In-flight yoga pose #1: seated spinal twist

1. Sit upright on your seat with your feet on the floor.

2. Place your right hand on your left knee and your left hand on the seat, just behind your left hip.

3. Inhale and gently lift up through your spine and chest (as much as possible, without straining or disturbing your fellow passenger). Now twist slowly to your left so that you’re looking over your left shoulder.

4. Hold this position for a few seconds, keep breathing deeply and then as you exhale, gently twist slightly more by engaging your belly muscles more towards the left.

5. Leverage your right hand against your left knee to deepen the twist. Take eight-ten deep breaths.

6. Repeat this procedure on the other side.

In-flight yoga pose #2: seated cat pose

1. Sit on the edge of your seat. Keep a comfortable distance between the knees and your ankles in line with your knees.

2. Place your hands on your thighs and as you inhale, tilt your pelvis and abdomen outward and allow your chest to arch up and forward.

3. As you exhale, curl your pelvis inwards and backward, arching your spine outwards, lower your chin as your chest moves inwards.

4. Repeat this yoga posture four-six times.

In-flight yoga pose #3: seated shoulder shrugs with blanket

1. Sit comfortably with your back against your seat and place a rolled-up blanket lengthwise along your spine, against the back of your seat. Inhale gently and then hold your breath. Lift your shoulders, while keeping your arms at rest.

2. Still holding the breath, squeeze the shoulders by pushing them closer to the ears and backward (without straining yourself).

3. As you exhale, squeeze your entire shoulder blades together and then bring them down.

4. Repeat this yoga pose three times.

In-flight yoga pose #4: back-release pose

1. Seated upright on your seat, cross your right ankle over your left knee, leaving the left foot on the floor.

2. Keep your right foot flexed to help protect the knee. Breathe deeply and take your attention to your lower back.

3. If you wish to deepen the stretch, fold and bring your torso forward.

4. Hold in this pose taking eight-ten deep breaths.

5. Repeat this posture with the left foot.

In-flight yoga pose #5: neck-release pose

1. Sit upright and lean your left ear towards your left shoulder. Wrap your left arm around the right side of your head, touching your right cheek. Breathe deeply.

2. Release the left arm and slowly roll the head forward, bringing your chin down and over to the right side.

3. Now, lean your right ear towards the right shoulder. Wrap your right arm around the left side of your head, touching your left cheek. Breathe deeply into the chest and the left side of your neck.

4. Repeat this yoga posture taking six-eight deep breaths on each side.

 

It is important that you practice these airplane yoga poses with care. If you have any special health condition, consult your doctor before doing yoga poses. And don’t forget to drink plenty of water on the plane to stay hydrated. Wish you a happy and healthy journey!

How to be more compassionate in 6 easy ways

Taking time out for yoga or meditation helps to keep us in the space of compassion from moment to moment.

Compassion is one of the subtle yet profound feelings in the world. This simple human emotion springs out of love and each one of us is born with it. Whether you smile at people with kindness or accept yourself at the end of a bad day, it is a sign of compassion which is hidden deep down in our hearts otherwise.

It is believed that compassion can elevate your happiness, help you build loving relationships, and aid in developing deeper connections with people around you. Researches also enumerate its other benefits like boosting health and longevity, acting as an antidote to depression, making you less self-critical and more self-confident as well as more resilient.

Sages of ancient lore even regarded the feeling essential to spiritual progress. In the Patanjali Yoga Sutras, it is recommended to have compassion towards the sorrowful in order to keep the mind peaceful and united with the Self. In the Ashtavakra Gita, it is proclaimed to be one of the five elixirs for attaining freedom.

Now, you may wonder how to be compassionate to live a better life. Studies show that stress is the main factor that makes compassion hard to practice.

Well, worry not, with some slight tweaks and the right perspective, you can start inculcating the habit of being compassionate and enjoy a more profound way of living.

Compassion is not making somebody a culprit and then saying, “Okay, I forgive you.” That’s not compassion. Your forgiveness should be such that the person who is being forgiven does not even know that you are forgiving them. They shouldn’t even feel guilty for a mistake. That is the right type of forgiveness.

~ Gurudev Sri Sri Ravi Shankar

 

How to develop compassion?

1

Start with self-compassion

It always begins with the self. You being compassionate to others while being harsh on yourself won’t make you a kind person. Studies show how you treat yourself greatly affects how we treat others. So, the first step towards a kinder self is to be kind to yourself.

Start by not carrying any guilt.

As Gurudev Sri Sri Ravi Shankar says, “A mistake happens through you when you are not conscious, when you are in ignorance. So, you are not responsible, it is the ignorance that was responsible.”

Instead, accept yourself, relax, and gain awareness. With awareness, you can dwell in knowledge and this will help you avoid making mistakes.

2

De-stress with yoga

Yoga is a time-tested, backed-by-science way to reduce stress. Reducing stress increases your energy levels and brings you to your natural self – a state full of compassion and love. Studies also show practicing any form of mindfulness makes one more compassionate. So, remember to add a handful of mindfulness in your yoga practice.

3

Give room to the person

We all come with different backgrounds, experiences, and emotional baggage. A persistently harsh boss is definitely an outcome of his / her past experiences. Whether you meet someone harsh or someone in need, remember they could be a victim of circumstances. The thought will instantly make you compassionate towards a person.

4

Do random acts of kindness

Include kind actions in your routine. Be it a kind smile, helping your colleague; try to include such kind gestures in your life consciously. Eventually, it will become a habit. You can also reach out to people in need. Donate to an NGO or volunteer at one.

5

Be in the right company

One tends to catch on the qualities of the company they keep. Company of the wise and compassionate instills similar values in you. So, make a conscious effort to be in their company.

6

Know that you already have it

To inculcate a virtue, you must assume that you already have it. But, for the virtue of compassion, you can even skip assuming and rather be confident that you possess it. Studies show that children as young as two years old exhibit qualities of altruism.

This shows that you were born kind-hearted. As life went by, you simply unlearnt your godly attribute. However, with a few practices and change in perspective, you can return to your innate state of compassion and love.

(With inputs from Prashant Lalchandani, faculty, Art of Living)

How to be more compassionate in 6 easy ways

Taking time out for yoga or meditation helps to keep us in the space of compassion from moment to moment.

Compassion is one of the subtle yet profound feelings in the world. This simple human emotion springs out of love and each one of us is born with it. Whether you smile at people with kindness or accept yourself at the end of a bad day, it is a sign of compassion which is hidden deep down in our hearts otherwise.

It is believed that compassion can elevate your happiness, help you build loving relationships, and aid in developing deeper connections with people around you. Researches also enumerate its other benefits like boosting health and longevity, acting as an antidote to depression, making you less self-critical and more self-confident as well as more resilient.

Sages of ancient lore even regarded the feeling essential to spiritual progress. In the Patanjali Yoga Sutras, it is recommended to have compassion towards the sorrowful in order to keep the mind peaceful and united with the Self. In the Ashtavakra Gita, it is proclaimed to be one of the five elixirs for attaining freedom.

Now, you may wonder how to be compassionate to live a better life. Studies show that stress is the main factor that makes compassion hard to practice.

Well, worry not, with some slight tweaks and the right perspective, you can start inculcating the habit of being compassionate and enjoy a more profound way of living.

Compassion is not making somebody a culprit and then saying, “Okay, I forgive you.” That’s not compassion. Your forgiveness should be such that the person who is being forgiven does not even know that you are forgiving them. They shouldn’t even feel guilty for a mistake. That is the right type of forgiveness.

~ Gurudev Sri Sri Ravi Shankar

 

How to develop compassion?

1

Start with self-compassion

It always begins with the self. You being compassionate to others while being harsh on yourself won’t make you a kind person. Studies show how you treat yourself greatly affects how we treat others. So, the first step towards a kinder self is to be kind to yourself.

Start by not carrying any guilt.

As Gurudev Sri Sri Ravi Shankar says, “A mistake happens through you when you are not conscious, when you are in ignorance. So, you are not responsible, it is the ignorance that was responsible.”

Instead, accept yourself, relax, and gain awareness. With awareness, you can dwell in knowledge and this will help you avoid making mistakes.

2

De-stress with yoga

Yoga is a time-tested, backed-by-science way to reduce stress. Reducing stress increases your energy levels and brings you to your natural self – a state full of compassion and love. Studies also show practicing any form of mindfulness makes one more compassionate. So, remember to add a handful of mindfulness in your yoga practice.

3

Give room to the person

We all come with different backgrounds, experiences, and emotional baggage. A persistently harsh boss is definitely an outcome of his / her past experiences. Whether you meet someone harsh or someone in need, remember they could be a victim of circumstances. The thought will instantly make you compassionate towards a person.

4

Do random acts of kindness

Include kind actions in your routine. Be it a kind smile, helping your colleague; try to include such kind gestures in your life consciously. Eventually, it will become a habit. You can also reach out to people in need. Donate to an NGO or volunteer at one.

5

Be in the right company

One tends to catch on the qualities of the company they keep. Company of the wise and compassionate instills similar values in you. So, make a conscious effort to be in their company.

6

Know that you already have it

To inculcate a virtue, you must assume that you already have it. But, for the virtue of compassion, you can even skip assuming and rather be confident that you possess it. Studies show that children as young as two years old exhibit qualities of altruism.

This shows that you were born kind-hearted. As life went by, you simply unlearnt your godly attribute. However, with a few practices and change in perspective, you can return to your innate state of compassion and love.

(With inputs from Prashant Lalchandani, faculty, Art of Living)

Why should you choose village yoga

Yoga is said to be the union of the body, mind and the breath. Though there are a prescribed set of asanas that take you through that journey – the principles of yoga can be applied across any activity and any situation.

“Yoga is not just exercise and asanas. It is the emotional integration and spiritual elevation with a touch of mystic element, which gives you a glimpse of something beyond all imagination.”

~ Gurudev Sri Sri Ravi Shankar

For instance: mimicking the everyday work of a villager from rural India. Activities like filling water from a well, grinding grain or tilling the earth stretches their arms and waist as they breathe accordingly in rhythm. Not only is the green environment conducive to wellness, the chores the average village woman performs in her home or the farmer performs manually in the fields keeps them fit physically.

A day in the life of a villager is a lesson in yogic postures for every yoga enthusiast. You could change your daily yoga routine and try some village yoga instead. Though this could sound simple and perhaps very easy, try doing some of the postures repeatedly for a few minutes. You will definitely know better!

These simple village yoga asanas have many benefits. These postures are simple enough for anyone to do them. Though the complexity level is low, these postures are extremely effective:  

1. A complete body workout, the postures stretch the muscles and flex the body.

2. The poses are good extensions for the arms and the hamstrings. e.g.: simple action like washing clothes is a great arm workout while squatting to milk the cow does wonders for the hamstrings.

3. Like all yoga asanas, this set also serves to calm the mind and bring it to the present.

You could follow this village yoga sequence

Some of the postures you could try

1. Sweeping with a broomstick / mopping the floor

2. Grinding wheat in a stone flour mill

3. Washing clothes with your hands

4. Pulling a bucket of water from the well

5. Sowing seeds in a field

6. Tending to the cow and milking it

7. Churning buttermilk

There are some things you could do to deepen your experience

Bring your complete awareness to your breath, observe its rhythm and try matching it with the action you’re doing. 

1. Cultivate total body awareness, pay attention to the set of muscles that are being used in the action. Is your arm flexing? Is there some strain on your lower back? Are you feeling a pull in your hamstrings?

2. Drop your judgements about the posture. It doesn’t matter how the posture is looking. What is more important is the change happening inside of you.  

3. Do village yoga in a group, if possible. It’s more fun and energetic that way.

4. Remember to complete the sequence with some breath work and meditation.

Yoga practice helps develop the body and mind bringing a lot of health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In the case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga Program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in.

Why should you choose village yoga

Yoga is said to be the union of the body, mind and the breath. Though there are a prescribed set of asanas that take you through that journey – the principles of yoga can be applied across any activity and any situation.

“Yoga is not just exercise and asanas. It is the emotional integration and spiritual elevation with a touch of mystic element, which gives you a glimpse of something beyond all imagination.”

~ Gurudev Sri Sri Ravi Shankar

For instance: mimicking the everyday work of a villager from rural India. Activities like filling water from a well, grinding grain or tilling the earth stretches their arms and waist as they breathe accordingly in rhythm. Not only is the green environment conducive to wellness, the chores the average village woman performs in her home or the farmer performs manually in the fields keeps them fit physically.

A day in the life of a villager is a lesson in yogic postures for every yoga enthusiast. You could change your daily yoga routine and try some village yoga instead. Though this could sound simple and perhaps very easy, try doing some of the postures repeatedly for a few minutes. You will definitely know better!

These simple village yoga asanas have many benefits. These postures are simple enough for anyone to do them. Though the complexity level is low, these postures are extremely effective:  

1. A complete body workout, the postures stretch the muscles and flex the body.

2. The poses are good extensions for the arms and the hamstrings. e.g.: simple action like washing clothes is a great arm workout while squatting to milk the cow does wonders for the hamstrings.

3. Like all yoga asanas, this set also serves to calm the mind and bring it to the present.

You could follow this village yoga sequence

Some of the postures you could try

1. Sweeping with a broomstick / mopping the floor

2. Grinding wheat in a stone flour mill

3. Washing clothes with your hands

4. Pulling a bucket of water from the well

5. Sowing seeds in a field

6. Tending to the cow and milking it

7. Churning buttermilk

There are some things you could do to deepen your experience

Bring your complete awareness to your breath, observe its rhythm and try matching it with the action you’re doing. 

1. Cultivate total body awareness, pay attention to the set of muscles that are being used in the action. Is your arm flexing? Is there some strain on your lower back? Are you feeling a pull in your hamstrings?

2. Drop your judgements about the posture. It doesn’t matter how the posture is looking. What is more important is the change happening inside of you.  

3. Do village yoga in a group, if possible. It’s more fun and energetic that way.

4. Remember to complete the sequence with some breath work and meditation.

Yoga practice helps develop the body and mind bringing a lot of health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In the case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga Program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in.

Power-packed yoga plank poses for stronger arms, spine

Plank exercises usually fall under the beginner’s yoga pose and have multiple benefits. For beginners, the yoga plank pose and its variations are strongly recommended to help build stamina and core body strength for practicing the advanced yoga poses. Plank pose forms an essential part of Surya Namaskar (sun salutations) too.

Initially, it may be difficult to hold the plank poses, but with practice it can do wonders in helping you build bodily as well as mental strength. The basic plank exercise, along with its variations, is a good workout for your spine too. Its regular practice, by holding the breath for few seconds to minutes, also helps tone the nervous system.

Basic plank pose (Dandasana)

Dandasana is the basic plank posture. The name comes from the Sanskrit word danda which means “stick” or “staff” and asana which means “posture” or “seat.” It is also called as Kumbhakasana (koom-bahk-ash-uh-nuh). The word kumbhak means breath retention and asana means pose.

​Benefits

• Tones all the core muscles, including the abdomen, chest, and lower back

• Strengthens the arms, wrist, and shoulders

• Prepares the body for more challenging arm yoga poses

• Strengthens spine muscles, lengthens it

• Improves posture

How to do it?

• Lie down on your stomach

• Bring your hands towards your shoulders, keeping your palms on the ground

• Now, as you breathe in, push up your body forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists, while the body is parallel to the floor

• Hold the pose and continue breathing

• As you exhale, come back to a sitting position and relax 

Contraindications

Plank pose should not be practiced if one is suffering from injury in the arms or wrists, legs, including the upper leg at the thighs. Anyone suffering from low or high blood pressure should avoid this pose as a lot of pressure is felt at the chest while balancing in the pose.

Types of plank exercises

You can do the plank pose sequence, which means doing the basic plank pose and then getting into its variations. This will give your body muscles a nice warm-up for other yoga poses. (And its benefits will make you fall in love with yoga.)

Upwards Plank Pose (Poorvottanasana) 

Poorvottanasana refers to the flow of pranic subtle energies in the eastern frontal side. Poorva means east, uttana means maximum stretch and asana means pose.

Side Plank Pose (Vasisthasana)

Vasistha is the name of one of the most revered saints who was also one of the Saptarishis or Seven Seers. Vasistha means wealthy and asana means pose.

Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Makara Adho Mukha Svanasana is an intermediate level rejuvenating yoga posture that helps tones the abdominal muscles. It is a variation of the Dolphin Pose.

 

Yoga makes the body flexible and also adds strength to it. It also calms the mind and uplifts the mood. Practicing these simple exercises and yoga poses can help strengthen your arms and hands and prepare you to practice advanced yoga poses.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in