Travel and Yoga.

By Renee’ Fulkerson

When I think of travel I instantly think of freedom, adventure and fun. My second thought would likely be some logistics like when, where and how much is this going to cost. Finally I might start going over what I am going to pack and if I need to purchase any new gear for my trip.

I will tell you what does not cross my mind, however I do know it does cross many other minds is the long uncomfortable plane ride. Let’s face it unless you splurge for extra comfort or first class at some point you are going to be uncomfortable.

I myself am considered one of the lucky ones (as I have been told) because I can sleep almost an entire six hour plane flight. That is not the case for most folks and my husband and son fall into the can’t sleep on a plane category. Although my beloveds are much taller than me and having enough leg room is a bigger issue for them.

Something else most folks do not think about when they are going on a long distance business or pleasure trip is yoga. Packing a foldable yoga mat, bringing extra funds for a yoga class or finding an app to watch and follow along with yoga class. I do know folks will visit the 24 hour fitness space in their lodgings for a work out if sleep is out of the question.

For me I know after a long distance plane ride the only thing I want is to create space in my body. Re-set the tension in my possible aching back, knees, shoulders and neck. To create more length in my current state of resting muscles. As I am sure they have become short and tight from the curled up and balled posture I have maintained will sitting for hours.

One example of why we all maybe feeling some of those aches and pains as well as stiffness and possible indigestion is due to some simple unbalanced body mechanics.

We have already taken out any possibility of getting any length in our legs by just being seated. If you are lucky enough to have some leg room in front you might be able to bend forward to get length in the back line and relief from gravity while hanging your head forward. What can help get some comfort and support is simply sitting back in your seat. And practicing a few of the YogAlign principles listed below.

The image on the left: you can see how the head is jutted forward, the chin is starting to tuck in to the chest and the shoulders are starting to round and pull forward. All of the forward head carriage and placement is causing the frontline of the body to collapse. When the frontline of the body collapses that means so do the breathing muscles. Short and shallow breaths are probably the best it is going to get. This could lead to a headache or just pure mental frustration, While the frontline collapses the backline gets stretched and pulled forward as well. After 6 hours of these type of body mechanics I can guarantee the head, neck, shoulders and back are going to be very unhappy and will be letting you know through physical symptoms. If you plan on eating anything in this hunched over posture your digestion functions are going to be questionable.

The image on the right: by simply drawing the shoulder blades under you and pressing the back of the head into the headrest you have won half the battle. The weight of the head is supported and look at how much length is naturally created in the neck. The shoulders have come down away from the ears and the chin has naturally fallen into alignment. This second image proper body alignment means you are able to breath easy. The frontline is open and spacious allowing for full diaphragm breathing. Which like a domino affect keeps full inhales and exhales flowing, relaxing not only the mind but also the shoulder girdle. Another benefit of keeping the frontline of the body open is while eating you will be able to digest your food more effectively (we know sitting does not help). And maybe, just maybe you might even fall asleep.

Now for the bottom part of the body that is so much trickier. I do like to bring a small pillow to place in my lower back region. This helps to support the natural curves of my spine and may even take some pressure off of the sacrum. Really, the only thing you can do for your legs is to get up and walk down the aisle when you get a chance. Aside from some possible self massage and toe/ foot movement. Remember, it is all connected so if you wiggle your toes and feet you are going to feel that in your legs as well. I also like to bring warm socks and a scarf or small blanket to keep my feet and legs warm. Once the body starts to get cold it is going to for sure collapse in on itself in an effort to stay warm and you will be back to square one.

Once I have landed and feel settled in, a grounding YogAlign practice is where I start first to regain my composure and get my body back in its happy place. Although I was able to practice some of the YogAlign principles on the plane (in the above mentioned) to really come back into homeostasis I need to include the entire body. Sometimes long distance traveling can create some anxiety and having some familiar breathing habits and relaxing yoga postures is just what can bring us back to feeling safe and supported. To that I wish you safe, comfortable and happy travels.

See you on the mat.