Travelling is great! Flying, however, can play havoc with your body and energy. Disruption to the body’s circadian rhythm and airline cabin pressure, can all cause jet lag disorder, with symptoms such as disturbed sleep, difficulty concentrating, tiredness, stomach problems and general feeling of being unwell. Those who cross more time zones during a flight, frequent fliers and the elderly are can be more affected. Travelling east is also thought to be harder than travelling west, as one gains daylight hours rather than losing them.

Yoga can alleviate aches and pains caused by lack of movement. It can reduce symptoms of jet lag by raising the heart rate and respiration. It boosts the body’s circadian rhythm, which can prevent the body from winding down too early once you’re in the new time zone. Yoga is a perfect tool to get you back into balance and rhythm.  Here are some of my tried and tested rejuvenating go-to poses.



In your plane seat keep, from a seated position keep your left leg as it is and your left foot on the floor. Lift your right leg and place your right ankle across your left knee. Flex your right foot and allow the right knee to drop down to the right, if you are more flexible it might go all the way down level with the left knee. You can always use your right arm to gently encourage it down. Slowly lean forward until you feel a stretch through your right hip, glutes and lower back. Once you come out, swap the legs and repeat to stretch your left hip and lower back.


Still in your seat, suck your stomach in and twist your upper body to the right gazing all the way to the back of the plane over your right shoulder, come back to centre and repeat on the left. Try to keep your hips and lower body completely still so you really get that twist into your spine. Repeat as many times as it feels good. The twists can invigorate and re-energise you, ease back ache, and stimulate your stomach & abdominal area.


This one will require a bit of space. Stretch your legs and take a walk to the back of the plane where you will have more room. Stand with feet hip distance apart and bend your knees gently. Slowly fold your upper body forward keeping your stomach in to protect your lower back. Try to keep your spine straight as much as you can.  Keep your knees as bent as you much as you need to in order for your upper body, chest and stomach to be in the contact with your upper legs. From there try to straighten your legs a bit without losing that upper body to legs contact. You should feel the hamstrings & hips stretch at this point. Stay there for a few moments breathing slowly, letting your head hang, and your neck stretch and relax.



Come to the ground on all fours. Hands shoulder distance apart, legs and feet hip distance apart. Tuck your toes under and lift your hips up, reaching your sitting bones up towards the sky. Straighten your legs and arms as much as you can, eventually with legs straight you should look like an inverted letter V. If the back of your legs and your hamstrings are very tight, try to keep a straight line from the side from wrists to the hips, and let your knees bend a little. Neck long, gaze towards your knees. Work your hips up and back, and your belly closer to your thighs. Slowly try to straighten the legs and release the heels closer down to the floor. You should feel your whole body stretching all the way from your arms, shoulders, back, and back of the legs.


This is a great pose for tired and swollen legs, which can often be a result of a long flight. Simply raise your hips on a pillow positioned on the ground as close to the wall as possible. Then walk your feet slowly up the wall, until your body is in a L-Shaped position. You can keep your legs straight up the wall or if that doesn’t feel comfortable, bend the knees slightly. Stay here, focusing on your breath, taking long slow inhales through your nose, and long slow exhales through the nose. Aim to stay like this for 5 minutes or longer.


For a child pose, come down on your knees to the ground. Open your knees apart and let your body fold forward over your thighs. You can place your arms alongside your body, turn the palms up and let your shoulders relax. Let your forehead rest on the floor and your head to be heavy. Sink the front of your body onto your legs, and allow the back side of your body to soften and release. Stay here for at least 5 long breaths, breathing through the nose. For a more active pose, try half tortoise. As you come down on the knees this time, keep your knees and legs together, sit back on your heels and reach your arms up over the head bringing the palms to touch. Fold your upper body over your legs trying to keep the spine as straight as you can. Once your forhead touches the floor, relax your head down, but activate your arms. with palms still touching, keep reaching your fingertips forward, elbows off the floor. In the same time, stretch your hips in the opposite direction, until eventually your hips are on your heels.

I hope you get to use these on your next trip and you find them useful and helpful!


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