Yoga for Flying

As the holidays approach, many of us will be taking trips to see family and friends. Whether long or short, flying can be rough on the body. Sitting for long spans of time can put strain on certain joints and muscles.

Here are some poses that can be done fairly easily during that long flight to see grandma (or whoever it may be).

  1. Seated cat/cow with eagle arms
    • Sit with your feet grounded and your back slightly away from the back of the chair
    • Cross your left arm under your right, clasping hands
    • Inhale, reach the elbows up, opening the chest
    • Exhale, bring the elbows down, folding forward
    • Repeat with right arm under left
  2. Forward fold
    • Bring your hands to your knees
    • Inhale lift your chest up
    • Exhale slowing fold your chest towards your lap
    • Repeat
  3. Seated spinal twists
    • Sit with your feet flat on your ground
    • Take one hand to arm rest
    • Slow pivot upper body towards that side, twisting at the hips
    • Repeat on opposite side
  4. Leg lifts
    • Slowly raise one leg at a time, holding in raised position for a 2 breath count
    • Inhale lift leg
    • Exhale release leg
  5. Ankle rolls
    • Slowly lift the foot off the ground and roll in one direct, repeat in opposite
    • Repeat for opposite foot
  6. Neck rolls
    • Sit with your back straight
    • Slowly roll neck in one direction
    • Repeat in opposite direction
  7. Mountain pose
    • Find a space to stand
    • Engage abs, legs, and arms
    • Feel the strength in your stance, closing the eyes
    • Inhale, exhale for 2-3 breath count
  8. Lunges
    • Using the aisles, do small lunges up and down the aisle
  9. Seated meditation
    • Sit with your feet flat on the ground
    • Close your eyes
    • Notice your breath
    • Inhale/Exhale deeply

 

Image result for plane yoga

A Yoga Sequence for the Feminine

In honor of International Women’s Day, I wanted to share a sequence that is often used to specifically honor the feminine within. Now, this doesn’t mean that men can’t do this sequence. On the contrary, I believe this sequence can and will help anyone, whether its to honor the feminine or just as an alternative sequence.

Traditionally, it is called the Moon Salutation. One can consider it the sequence to honor the moon, like the Sun Salutations are used to honor the sun and fire within.

Image result for moon salutation

Here is are the poses (pictured above) that make up the Moon Salutation Sequence. (Note, this is one variation of Moon Salutation. Many more variations can be found online.)

Standing Mountain Pose — Tadasana

Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Goddess Squat — Utkata Konasana

Star Pose

Extended Triangle Pose — Utthita Trikonasana

Pyramid Pose — Parsvottanasana

Low Crescent Lunge — Anjaneyasana

Low Side Lunge

Garland Pose — Malasana

Low Side Lunge

Low Crescent Lunge — Anjaneyasana

Pyramid Pose — Parsvottanasana

Extended Triangle Pose — Utthita Trikonasana

Star Pose

Goddess Squat — Utkata Konasana

Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Standing Mountain Pose — Tadasana

This sequence can be done any time of day. Morning or evening, when the sun in shining or the moon is beaming, the Moon Salutation sequence can be incorporated in any yoga sequence.

Go forth! Honor the feminine within!

Happy International Women’s Day!

Pose Breakdown: Tadasana (Mountain Pose)

Let’s breakdown a pose that is fairly standard in most yoga practices: Tadasana (Mountain Pose)

First and foremost, there are many ways to do this pose and for each person it is going to look and feel different. That’s OKAY!

Here are two basic versions of Tadasana:

Image result for mountain pose

The basic aspects of Tadasana are:

  • keep full contact of both feet on the ground
  • straighten legs
  • firm thigh muscles (squeeze them together)
  • bring belly in and up (engage core)
  • straighten back
  • relax shoulders (keep them down/away from neck)
  • keep gaze straight ahead (keep your focus, drishti, on something immobile)
  • keep breathing deeply, slowly
  • hands can be open, at sides or in prayer at the heart
  • feet can be together, touching or about hips width distance

Tadasana is a great pose for standing meditations or beginning a yoga practice. It can help bring focus to the mind, allowing you to feel grounded and present. These are important aspects to begin a yoga practice.

Tadasana also can encourage feelings of strength. Here’s a fun experiment to do with a friend. Stand completely relaxed, muscles and feet loose. Allow your friend to gently push you. Did you move or shift position? Now, come to Tadasana. Stand firm, grounded with muscles engaged. Now, again, allow your friend to gently push you. Did you move or shift position? In most cases, the invocation of Tadasana provides stability and strength, which leads to minimal movement when touched. Translated off the mat, being grounded and feeling strong can allow us to remain steadfast when presented with adversity!

Some other benefits of Tadasana:

  • improves posture
  • unifies body and mind
  • promotes better blood circulation
  • promotes lengthening of the spine

Enjoy practicing Tadasana and see how it changes when you’re more aware of your body!