Australian Yoga Journal – July 2019

28

july 2019

yogajournal.com.au

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 floor, 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 final exhalation, return to centre and switch sides.

MARJARYASANA

& BITILASANA

Cat & Cow Poses, variation

The best way to find 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 fingers 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 floor, 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 flight.

1

POSES TO PRACTICE IN A CRAMPED

AIRPLANE SEAT

It is possible to do some yoga on your

next flight. (Yes, even if you’re stuck in

a middle seat.)

5

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 flights.

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