Most of us dread the thought of spending half a day inside a cramped aeroplane.
Now, experts have created an in-flight yoga guide which helps keep the body supple during long haul flights and relieves tension in nervous fliers.
The ‘Yoga in the Sky’ guide was created by travel website Expedia.co.uk, which enlisted chartered physiotherapist and certified yoga teacher Dr Christopher Norris and experts from Iyengar Yoga Deutschland.
‘The benefits of practising in-flight yoga are extensive,’ Dr Norris said.
He continued: ‘Not only will it allow your body and mind the opportunity to relax, it can improve balance, correct posture and even release positive endorphins to make flying as comfortable and enjoyable as possible.’
Experts also advise moving around, raising the heels and walking every half an hour on a plane, to prevent a blood clot forming in the leg, known as a deep vein thrombosis.
From the marichyasana III, which increases flexibility of the spine, to the uttanasana, which stimulates circulation and refreshes the mind, learn how to practice each move by following the guide below…
The Urdhva Hastasana pose – in which the arms are stretched into the air for five breats – encourage shoulder flexibility and stimulates the spine
The Urdhva Baddahanguliyasana – in which the fingers are interlocked and stretched above the head for five breaths – improves the torso’s ability to stretch
The Baddha Hastana – in which the elbows are clasped behind the back – improves flexibility in the arm joints
The Bhardavajasana I position – which involves twisting the body while seated – stimulates the spine
The Urdhva Baddhanguliyasana In Tadasana – which involves stretching the arms upwards with the fingers interlocked, while raising the heels – improves a person’s sense of balance
The Paschima Baddhangu-Liyasana in Tadasana – in which fingers are interlocked behind the arms and shoulders are pulled downwards – helps relieve tension in the shoulders and neck
The Gomukhasana In Tadasana – in which the fingers are hooked and the hands interlocked between the shoulder blades – encourages flexibility in the shoulders
The Utthita Hasta Uttanasana Padangusthasana I pose in which the leg is raised on the seat while the armpits and sternum (chest) is raised, encourages flexibility of the hips
The Marichyasana III in which the leg is raised on a seat, and the body twisted – increases flexibility of the spine
The Uttanasana pose – in which the torso stretched downwards, the arms extended upwards and the elbows clasped – stimulates circulation and refreshes the mind
