94 YOGA JOURNAL
ARDHA MATSYENDRASANA
Half Lord of the Fishes Pose, variation
Sitting for long periods of time without movement
compresses the spine. Twists are the antidote, helping to
create circulation and a feeling of spaciousness.
HOW-TO: Begin with your feet on the fl oor, hip-width
apart. Rest your right forearm on the armrest (or on your
thigh) and place your left hand on the outer edge of your
right thigh. On an inhalation, lengthen your spine; on an
exhalation, press your left hand into your outer right thigh
to twist. Hold the fullest expression of your twist for 10-15
breaths. At the end of your fi nal exhalation, return to
center and switch sides.MARJARYASANA & BITILASANA
Cat & Cow Poses, variation
The best way to fi nd room, even in the tightest
spaces, is to breathe. Adding movement to breath
is especially calming for the nervous system. This
seated Cat-Cow variation opens your spine and
shoulders and helps you breathe, ultimately
reducing your stress response.
HOW-TO:Bring your arms in line with your ears,
bend your elbows, and interlace your fi ngers
behind your head. Hug your outer upper arms in
toward your ears to target the muscles into your
upper back. With your feet on the fl oor, hip-width
apart, arch your spine on an inhalation, reaching
your tailbone back and lifting your chest. (Use
your hands behind your head to gently traction
your neck.) On an exhalation, round your spine, bringing
your elbows to your knees. Repeat 10 times, or as needed
throughout your fl ight.5 Poses to Practice in a Cramped Airplane Seat
It is possible to do some yoga on your next fl ight. (Yes, even if you’re stuck in a middle seat.)2
GARUDASANA
Eagle Pose, variation
This pose is great for stretching your outer hips and upper
back—areas that have a tendency to get tight on fl ights.
HOW-TO: Cross your right thigh over your left. Reach your
arms out in front of you at shoulder height and cross your
left elbow over your right. Either press the back of your
hands together or wrap once more to bring your palms
together. Keep your elbows lifted while reaching your
forearms toward the seat in front of you. Lift your chest
to open your upper back as you release your shoulders.
Take 15 to 20 breaths
before switching sides.3
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