NATARAJASANA
Lord of the Dance Pose
When the body has been in one
position for a prolonged period of
time, it’s helpful to do a pose that is
the opposite shape. Since sitting is
a forward bend, a standing backbend
like this one is the perfect counter-
pose to a long fl ight.
HOW-TO:Start in Mountain Pose.
Bend your left knee and draw your left
heel toward your bum. You can place
your right hand on a wall for balance,
or take it into a half prayer position at
your chest. Align your left thigh with
your right as you reach both of your
sitting bones toward the fl oor. Draw
your front ribs in as you inhale into
your chest, lifting your heart skyward.
Keep your eyes fi xed on a point
directly in front of you, ideally on
something not moving. Stay here for
10 to 15 breaths, then release and
repeat on the other side.STANDING SIDE BENDWe focus a lot in yoga on the front
and back of the body (the sagittal
plane) because that is generally how
we move in the world. But your side
bodies are essential to deep breathing,
which is key to calming your nerves.
HOW-TO:Start in Mountain Pose
with your feet hip-width apart. On an
inhalation, reach both arms overhead
and clasp your left forearm with
your right hand. On an exhalation,
release your front ribs down to fi nd
a neutral spine, helping to isolate the
movement in your side body. Inhale
and lengthen through your left waist;
exhale and lean right. Keep your gaze
forward, taking your right ear to your
right shoulder. Take 10 to 15 breaths,
imagining each inhalation fanning your
ribs open like an accordion. Come back
up on an inhalation and reach both
arms overhead. Repeat on the left.URDHVA HASTASANA
Upward Salute, variation
What is the very fi rst thing you want
to do when the “fasten seat belt” sign
dings off? Stand up! This standing
pose is a delicious beginning to your
post-plane sequence.
HOW-TO:Start in Mountain Pose
with your feet hip-width apart. Press
the four corners of your feet into the
fl oor and take a few moments here.
Raise your arms overhead, interlacing
every fi nger but your index fi ngers.
On an inhalation, reach up through
your entire body, taking your chest
to the sky. On an exhalation, arch
backward, creating a mild backbend.
Press your inner thighs gently back
as your tailbone releases to the fl oor,
lengthening your spine. Draw your low
belly in and up to support your lower
back. If it feels OK on your neck, look
up. Hold for several breaths, inhaling
up, and exhaling back.1 2 3
5 Poses to Help You
Unwind Post Flight
96 YOGA JOURNAL
Whether you’re antsy, jet-lagged, or seriously stiff ,
here’s your new apres-fl ight go-to practice.