Recovering from Jet Lag: Yoga To Get You Moving Again

Spending hours on a plane not only affects your hydration levels but sitting in one position for long periods of time can leave your body feeling really stiff. To combat Deep Vein Thrombosis (DVT) we’re always advised to walk around a little while we’re in the air but there never seems to be enough room in the aisles or by the lounge for a good old-fashioned stretch.

Coming back from an amazing holiday that involved many long early morning and evening flights the first thing I did when I got home, after having a cup of good ole PG tips tea was to do some yoga to get me moving again.

Easy Pose (Sukhasana)

• Start by sitting on the floor in a cross-legged position with your right ankle crossed over your left. I like to sit on a foam block or blanket to give me a little extra height and comfort.
• Relax your legs down as close to the floor as you comfortably can.
• Place your palms on your knees.
• Lengthen your tailbone and sit up tall and straight.
• Interlocking your fingers at your heart turn your hands so the palms are in front of you and straighten your arms so you feel a nice gentle stretch in your shoulders.
• Lift your hands up with your palms facing the ceiling. Lift your gaze so you’re looking the ceiling and stretch.
• Take a few breaths here then bring your hands back to rest on your knees and then change the cross of your legs before repeating the sequence again so you achieve balance on both sides.

Simple Spinal Twist

• Lie on your back and hug both your knees to your chest
• Stretch your arms out wide and keeping your legs bent and knees together, drop them over to your right side
• Push your left shoulder down into your mat and lengthen your lower back and turn your head slightly to the left but only if it feels comfortable to do so.
• Repeat on the other side.

Thread The Needle

• Staying on your back bend your knees and keep your feet flat on the floor.
• Place your left ankle just above your right knee.
• Thread your left arm through the gap between your legs and take your right arm to the outside of your right thigh.
• Interlace your fingers behind your right thigh and gently draw your right knee toward your chest.
• You should feel a gentle stretch in your hips and your glutes.
• Take a few breaths here then gently release your hands and bring your feet back to the floor and repeat on the other side.

Legs Up The Wall (Viparita Karani)

• Sit upright against a wall with one hip touching the wall.
• Slowly roll down onto your back by pivoting your torso and lift your legs up against the wall.
• You may need to adjust your position slightly so you feel comfortable.
• Rest your arms out by your sides.
• You can place a folded blanket underneath your pelvis for additional support if you need to.
• When you’re comfortable close your eyes and take a few deep breaths to release any tension in your body.
• If you feel good in this position and would like to stay here for a while you can also always a blanket under your head for a little more support.

Sun Salutation (Surya Namaskar)

If you want to give your whole body a stretch there’s nothing better than Surya Namaskar

Pranamasana

• Stand with your feet together firmly on the ground with equal weight on both feet.
• Inhale and exhale and bring your palms together at the centre of your chest.

Hasta Uttanasana

• Inhale and take your arms up and back
• Arch your back and bring your head between your arms with your palms facing each other.

Padahastasana

• Exhale and stretch down from your hips, bending your upper body down from the waist and bringing your hands to the floor
• Your toes and fingers are in line and your head is touching your knees or you are looking towards your thighs (depending on your flexibility)
• You can also bend your knees a little if you’re not too flexible.

Ashwa Sanchalanasana

• Inhale and take your right leg back
• Your right knee is on the ground with toes pointing outward and palms on the floor.

Plank

• Breathe out and then inhale as you take your left leg back into plank position.
• Your hands are under your shoulders and you are looking ahead at the floor.

Sashtanga Namaskar

• Exhale and bring your knees, chest and forehead down to the floor into Sashtanga Namaskar. Your elbows are by your ribs away from the floor.

Bhujangasana

• Keeping your hands firmly grounded and elbows close to your hips, slide your upper body up and look upwards.

Adho Mukha Svanasana

• Exhale, tuck your toes under and raise your hips up into downward facing dog.

Ashwa Sanchalanasana

• Inhale and put your right foot between your hands. (You can use your hands to help bring your foot forward if you can’t go directly into this position)
• Your left knee should stay on the floor with toes pointing outward.

Padahastana

• Exhale and bring your left foot forward to meet the right, moving into a forward bend.
• Your fingers and toes are in line with your head.

Hasta Uttanasana

• Exhale and bring both arms up, stretching forward and then back.

Pranamasana

• As you exhale, bring your palms together at your heart’s centre.

Now that should get your body moving a little but don’t forget to increase your hydration levels and drink plenty of water.