5 Yoga Poses To Help You Stretch Out In an Airplane Seat

5 Yoga Poses To Help You Stretch Out In an Airplane Seat


Every one of us love to travel but knowing the fact that traveling in an airplane in those tiny uncomfortable seats for long hours kind of dampen the excitement. Especially those long flights where you are forced to sit in a cramped seat, and your knees are stroking the back of the seat in front of you.

In those high altitude your body and mind gets badly affected due to less level of oxygen in the airplane cabin and less humidity, generally 10-15% lower than the normal conditions. Airplane cabins are not at all a healthy environment. All of this including lack of proper sleep gives rise to pain and uneasiness in our body resulting into anxiety and stress.

But the good news is you can make your airplane journey a wonderful and exciting experience through yoga. Yoga is just not confined into a room or yoga studio, it can be done anywhere, especially in an airplane.

Practice These 5 Yoga Poses To Reduce Your Stress And Anxiety In An Airplane

1. Seated Spinal Twist

How to perform?

While seated,take an inhale and move your left hand over your right knee. Keeping in mind that your both hips are evenly placed, exhale and twist your spine or mid-back to the right side, shoulders should be parallel with the legs at this point.Now twist your neck over your right shoulder. In addition to, if you are much passionate about to learn yoga along with travelling, then you can join Yoga Teacher Training in Rishikesh.


1. Helps in digestion

2. Releases stiffness from the back & neck region.

3. Helps in relieving tension and stress.

2.  Seated Pigeon Pose

How to perform?

Move your right knee towards your chest. Keeping your right foot flexed move your right ankle on your left knee. Now exhale and press your right knee on the floor and slowly breathe into your right hip. Slowly lean forward towards your leg.


1. It opens the hip joint by stretching the hip flexors.

2. Helps in stretching the thighs.

3. It lowers back pain and stiffness.

4. Eagle Arms

How to perform?

Keep your spine long and give yourself a hug and cross your right arm over the left arm. You can stay in this hugging pose or you can double wrap your arms around each other. This will bring backs of hands or palms to touch.

While taking this double wrap, take an inhale and reach your elbow towards the ceiling. Take an exhale to press your forearms away from face. Move your shoulder away from ears and breathe. Hold for around 30 seconds to a minute.


1. Helps in stretching shoulders, armpits and triceps

2. It opens the back up for better breathing.

3. Helps in stretching the upper back.

4. Neck Rolls.

How to perform?

Relax your shoulders and freely drop your head towards your right shoulder. Now gently roll your head sideways by bringing chin to the chest and then drop your head towards your left shoulder.


1. It stretches your lower back, hamstrings and inner thighs.

2. It helps to relax the muscles in the neck, jaws, and face

3. Neck rolls has a strong calming effects on the nervous system

3. Seated Meditation

How to perform?

Close your eyes and start by being aware of the surroundings. Observe the sounds, smells and sensations in your body. You will notice you are becoming aware of yourself. After paying attention to the surrounding simple draw your focus to your breaths. Feel the inhale and exhale of breath and listen to it. Now slow the movement of your breath keeping all your awareness to the breath. Stay focused. You can also join 300-hour yoga teacher training in Rishikeshto give your career a flight.


1. Reduces stress and anxiety.

2. Helps in reducing age-related memory loss

3. It helps in promoting emotional health


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