2019-05-01_Yoga_Journal

YOGAJOURNAL.COM 95

NECK ROLLS
& LATERAL STRETCH

It’s not just sitting on the airplane
that causes stiff ness; it’s also all of
the lugging and lifting of bags. Even
if you check luggage, those carry-on
bags can pull on your shoulders,
causing a tight upper back and neck.

HOW-TO:Lean forward slightly. Let
your shoulders hang heavy and roll
your neck in one direction 10 times,
then switch the direction of the roll.
Next, take your left hand to your
right ear and gently pull your left ear
to your left shoulder, releasing the
opposite side of your neck. Stay here
for 10 to 15 breaths, then repeat on
the other side.

Note: Be careful not to make any
sudden movements in this position.
If you would like a diff erent release
(for example, tilting your chin up or
down before taking the side stretch
changes the release), come upright
fi rst and re-adjust the position of your
head before pulling your ear to your
shoulder again.

ARDHA PADMASANA

Half Lotus Pose, variation

There’s nothing like prolonged sitting

to prompt tight hips. This variation

of Lotus Pose (or Figure Four Pose)

is a good release for the outer hip

and glutes, which get tight and weak

from sitting.

HOW-TO:Start with your feet

hip-width apart. Pull your right knee

into your chest and turn your thigh

open, placing your right ankle as high

up your left thigh as you can. The

pinky side of your right foot should

rest toward the top of your left leg.

You can stay upright, keeping your

chest lifted, or play with tipping

forward at your pelvis to deepen

the stretch. Stay here for 30 breaths,

then switch legs.

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