Suck the lower belly inside and keep the abs drawn in and lightly engaged.
Then align the shoulders and look up towards your extended fingers.
Repeat on both sides.
It also helps get blood flowing through the legs and stimulate the pelvic floor.
Look towards the toes.
Benefits: boat pose is a powerful core strengthener that targets the abs, pelvic floor and leg muscles.
Sitting in awkward positions in airplanes can stress the back muscles.
Building a strong core helps protect the back.
Hold boat pose for five breaths before and after travel.
Press the palms into each other and reach them back until the knuckles rest into the floor.
Draw the shoulder blades down while you push the center of the chest up and forward.
Pivot your spine into a gentle extension.
Hold for five breaths.
Benefits: During travel it’s easy to let the shoulders hunch forward.
Look at the tip of the nose and stay for five breaths.
Benefits: Forward folds increase digestion and help relieve lower back pain while stimulating circulation throughout the whole body.
you’re free to use this posture before, after travel or during travel.
Don’t be shy.
Roll the shoulders forward and make space between each of the vertebrae.
Hold for five breathes, release and repeat.
The hips are a big reservoir for emotional and physical tightness.
Backbending targets the opening of the hips and releases stuck energy.
Try Ustrasana, Camel Pose, to gently release the hip flexors and lower back.
Press chest toward your knees as you press your heels into the floor.
Use this posture before and after travel to combat fatigue.
Focus on feeling the sensations of your breath.
Repeat as many times as possible.
Exhale and twist the bent knee across the center line of the body.
Then press the opposite hand onto the bent knee and extend the other arm.
Stay for five breaths and repeat on the opposite side.
This can be combined with a gentle seated meditation to create a feeling of inner peace.
