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YOGA ON BOARD
The Art Of Dynamic Breathing
Author : Angel Ai Nam Ng @ angelyogini

What happens to your body when you y ?

Flying at high speed and high altitude in a sealed container across several time zones produces several negative effects that can, at the very least, make the journey extremely uncomfortable. Understanding what exactly ying does to your body, and counter it will make your trip more pleasurable and could even avoid the worst. Some of the negative effects which yoga helps to alleviate
CONFINEMENT

This is the biggest issue for most travelers. Apart from the sheer discomfort of minimal legroom- cramps,neck cricks and so on- long periods of immobility lead to a higher risk of clotting or DVT.
Angel Ng, certied hot yoga teacher (200hr), Absolute Hot Yoga Thailand, RYT-Yoga Alliance

Lets practice a 30min Yoga On Board with me ...

FATIGUES & STRESS EASY POSE (SUKHASANA) CAT COW MOVEMENT NECK RELEASE LATERAL STRETCH HALF FORWARD BEND LOWER PRESSURE SPINE TWIST (MARICHYASANA C VARIATION) EAGLE POSE (GARUDASANA) SEATED SQUARE POSE LEGS & HIPS MOVEMENT AWKWARD POSE (UKATASANA) THIGH LENGTHENING TREE POSE (VRKSASANA) GRAVITY POSE (FULL FORWARD FOLD)

Being unable to sleep properly is one of the worst frustrations. It can made worse by the inevitable stresses of traveling for business and fear of ying.

Although the cabin is pressurized, during the ight, the max pressure is much lower than you would experience at or near sea level. This would reduce the amount of oxygen absorbed by the blood (hypoxia). Besides, dizziness, there are also concerns that it can increase the likelihood of clotting.

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YOGA ON BOARD WITH ANGELYOGINI!

1. EASY POSE (SUKHASANA)
Sit comfortably in your seat, remove your seat belt when permitted , and close your eyes, Relax, Get close to your breath ..

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2. Cat Cow movement (open up the spine) - 1min

Put your hands down by your side, palm facing down, straighten the arms, engage the muscles , driving the body upwards. Bend forward, tucking the stomach in,bringing the head towards your knees Draw the diaphragm up, pressing against the lungs, Breathing and expanding Roll your spine upwards, coming into an erect position, neutral spine Inhale, Lifting the chin, Bring the head back, as you press down with your arms into the seat Raise & expand the chest Exhale, Round your back, chin to chest, bringing the head towards your knees, pull in the stomach. Repeat for 3 times. Relax back into your seat.

3. Cat Cow movement variation 2 (increase the exibility of spine) - 2min

Bend forward, Cross the arms in front of you, Reach up to the shoulders with your hands, grab & hold. Pull the stomach in, round the back, drawing yourself over & in Inhale, release the hands, place them down by your side , Press down, extending the spine Bring the head back, lifting the chin, raise the chest, ll up the lungs. Exhale, bend forward, Cross the arms again in front of you, Grab & hold the shoulders with both hands, Pull the stomach in, round the back, feel your shoulder blades open & stretched.. Repeat for 3 times. Place the hands down by your side Relax back into your seat , feel the rush of calm, soothing the nervous system

4. Neck release (open up the arteries along the neck to shoulder) - 2min
Keep your spine upright and shoulders rolling back. Rest your hands lightly on top of your thighs. Let your chin drop towards your chest, try to relax & let the head hang heavy. Begin to rotate your head to right, then back, then to the left side. Slowly and gently, As you inhale, stretch your head back gently and on your exhale softly allow your head to rotate forward. Keep this slow rotational movement all in one direction 3 times and then softly repeat in the opposite direction.

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YOGA ON BOARD WITH ANGELYOGINI!

5. lateral stretch (lengthening the side body) - 2min
Raise your right hand, place it behind your head, grab & hold of the neck Raise the right elbow up, Turn your head to the right, & look up the ceiling, Gentle push the body to the left , stretching open the side Breathe into the lungs . 5 breaths here Release the hand back down Repeat on the left side.

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6. Half forward bend & Spine Twist (Marichyasana C variation) (lengthens the spine & strengthens the back) - 5 min
Slide yourself out a little, make sure you have some space on your seat behind your back, Press your feet rmly onto the ground, aligned with hips. Keep your spine upright. Inhale, arms up, lengthen the front part of the body, Exhale fold your body halfway forward out in front of you. Keep your breath slow, feet pressing down, shoulders relaxed and chin tucked. Pull in the stomach, dont rest the stomach on the thighs, Look up to the ceiling . Feel a at back. Breathe. Bring your hands down. Lift your right leg high and over your left thigh, cross it. Bring your right hand behind your back,palm facing down, ngers face out, Left hand on your right thigh As you inhale, lift & lengthen from your lower spine, Exhale, Twist the body to the right, Look over your right shoulder, gentle twist of the spine. One more time, take a deep inhale, lift & lengthen from the lower spine, Exhale, twist. Change. unwind the legs, hands back by your side. Inhale, arms up, lengthen the front part of the body, Exhale fold your body halfway forward out in front of you. Keep your breath slow, feet pressing down, shoulders relaxed and chin tucked. Lift your left leg high and over your right thigh, cross it. Bring your left hand behind your back,palm facing down, ngers face out, Right hand on your left thigh As you inhale, lift & lengthen from your lower spine, Exhale, Twist the body to the left, Look over your left shoulder, gentle twist of the spine. One more time, take a deep inhale, lift & lengthen from the lower spine, Exhale, twist. Change. unwind the legs, hands back by your side. Sit back and relax , Feel the calming effect in your nervous system

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YOGA ON BOARD

WITH ANGELYOGINI

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8. Garudasana (open up the shoulders,increase circulation to all major joints)3min

Inhale, arms up,palms touch, Swing your right arm under your left arm, cross the elbows, cross your wrist, Interlock all ten ngers, Make sure your thumbs in front of your face, Pull your elbows down, the knuckles go below your nose, Lift your right leg high and over your left thigh, cross, wrap your foot behind your right calf muscles Twist the arms and legs like ropes, compressing all the major joints of the body. Stay here for 3 breaths, unwind, then repeat with the arms & legs reversed.

9. Seated Square pose (opening up every vertebrae of the spine) - 2min

Reach forward with both hands, Grab hold of the seat in front of you in line with your shoulders Straighten the body Tuck the chin, bringing the head towards the knees, engage the muscles system Round your back, pressing right back into the seat, pressing the feet into the oor Pull in the stomach, pull up the diaphragm, inhale, ll up the lungs, expanding & contracting the ribcage as you draw in the air. 5 breaths. Slowly raise the head up, straighten the body, and relax your arms down by your side

10. Leg and hip movement (Loosen and open up the hips and knee joints) - 4min
Feet together. Lift the right leg, interlock all 10 ngers under your right knee, Pull your right knee towards your right shoulder, Keep the back straight. Pull in your stomach Inhale, belly rises, exhale, belly falls, Tilt your knee to the side, opening up the hips, lightly rest the foot on the opposite thigh, sole facing the ceiling, right hand on right knee, left hand on the right sole of the foot. Inhale deeply, pressing the knee towards the oor, Exhale deeply & slowly , while pulling your knee towards your chest Avoid rounding the spine Inhale, press the knee towards the oor, Exhale, pull the knee towards the chest. (repeat 2x) Repeat with the leg reversed.

11. Awkward pose - tip-toe (Ukatasana) - (Stretch the calf muscles) - 2min
Slide yourself forward on the seat , stand up, turn to face the seat, bend forward, Place the hands at on the seat, head pressing on the back of seat, Leave your heals up, coming up on the toes, stretch the calf muscles, and lower Raise the heals again, coming up on the toes, stretch the feet, and lower, One more time, Raise the heals again, tucking the stomach in, tuck the chin, rounding & stretching the back and lower.
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YOGA ON BOARD WITH ANGELYOGINI!

12. Awkward pose - ankle roll (Ukatasana) - (Loosen up the ankle) - 1min

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Bend the right knee, resting the shin on the edge of the seat Begin rotating the foot in circular motion, round & round & round, really working the calf muscles, & lower Bend the left knee, resting the shin on the edge of the seat Begin rotating the foot in circular motion, round & round & round, loosening up the ankle, and lower Straighten up the body, turn, slowly walk out to the isle beside your seat

13. Thigh lengthening (Lean & Long thighs)- 1min

Feet together, toes & heels touching Bring your left hand on the top of the sit for some support, Right elbow enclose to your body,palms facing up, reach back and grab your ankle from outside, all ten ngers together Pull your heel in. Make sure your heel touches your butt. Feel your thigh lengthened & stretched, and your right shoulder opens up. Hold for 3 breaths before switching sides.

14. Tree pose (Vrksasana) (Balancing, Calming, Clarity.) - 2min

Feet together, toes & heels touching Shift your weight into your left foot, Place your hand on the top of the seat for a little support, Reach down pick up your right leg, Place the sole of the right foot on your left inner thigh, press the heel in, point the toes down. (You can also place it on your shin, above or below your knee, but Not against your knee joints) Once you have your balance, bring both hands in the front of your heart in prayer. Come back to your breath. Extended tree.. Slowly raise hands above your head, interlock your ngers, press your palms against the ceiling, Try to squeeze your head with your arms. Slowly, bring your hands back into your chest, in prayer. Change. Leg down, arms down. Repeat with the left leg. 15. Gravity pose (full forward fold) (lengthens the hamstring & allows blood to ow back to the brain) - 2 min Separate your legs, hips-width distant apart, soften your knees, Reach down, grab your opposite elbows, and relax your neck, Let your head drop down, let gravity pulls you down..Just let go Come back to your breath, 5 slow long breath.. With every exhale, let your spine stretch a little longer, creating space in each and every vertebrae.. Release your arms down, Relax your shoulders, Rag doll, round up one vertebrae at a time, So good for your spine.. Sit back down again, slide back into the seat.. and close your eyes, relax, Enjoy the revitalization of the nervous system .. Drink plenty of water throughout the ight , take a walk whenever the isles are clear, and repeat the exercises whenever you wish.. Have a Healthy ying....
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