Seated Poses for the Car or the Plane:
1. Spinal Twist:
You begin by facing in your seat with your feet flat on the floor and hip distance apart. Twist your upper body so that you are looking out the back window, gripping your seat with both hands to assist in holding the pose and deepen the stretch. Repeat in the other direction.
2. Cow Face Arms:
This stretch also helps your shoulders and arms, especially your triceps. Sit up straight in your seat with your feet flat on the floor. Raise your right elbow and drop your right hand behind you. Now reach your left hand behind you, reaching up to grip your right hand. If you begin to feel any discomfort or difficulty, reach your left hand up to grip your right elbow, pressing down gently. Change sides, and repeat.
If you ever feel anxious or nervous at all, tap into your breath it will allow for you to focus on the pose and clear away the worries of takeoffs and landings.
Poses for the Post-Plane Ride or Car Ride:
1. Tree Pose:
I am guilty of doing this one at baggage claim. Simply stand grounded and take one foot and place it at toe-stand, calf or thigh – avoid the knee area. Once you establish a balance, place your hands at heart-centre and breath. To take it one step further, grow your tree by raising your arms up with an internal rotation.
2. Downward Dog:
If you travel with your mat, this is great pose to do while waiting to board your plane. Otherwise consider doing this pose as soon as you get to your destination to give your body that full stretch it has been waiting for. Start off in Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling. Spread your fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Create a foundation by pressing the out through the fingers and edges of the hands. With the use of your arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long. Lastly, keep your neck long and your head heavy looking towards the space in between your feet.