Most of us have flow across multiple time zones or sat on a crowded airplane longer than we want to admit so you know how tired you can get and how your body begins to scream at you to get up and stretch! There are a few things that you can do before, during and after your flight that could help reduce any sign of jet lag and yoga is one of them. Yoga teacher training knows the importance of a simple stretch, twist or bend. Each of us reacts to flying differently but by reducing your change of jet lag you can make your flight and time at your destination more enjoyable.
Symptoms of Jet Lag
The symptoms that you will notice vary by each person and how accustomed you are to flying. The most common sign of jet lag is feeling a sense of fatigue. You may have trouble focusing on tasks and may have a headache or feel disoriented. Your normal body routine and schedule, including sleep and bathroom habits, could experience a change and get thrown completely out of sync. Your body will soon adapt to the time table of your destination but can get confused if there is a change.
Prepare Before Flight
To help reduce the chances of jet lag try to get in some exercises before a long travel. Most athletes that travel will make sure to get in a strong workout before they take their trips. The same goes for yoga teaching and getting in some required stretches and to get the blood circulating through your body. If you try to get in at least 30 minutes of movement it helps your circulation and getting your body to be more alert and invigorated.
During the Flight
It is recommended by yoga teacher training that with long flights you should try to get up and walk up and down the aisles at least once every hour. If you are not too embarrassed you can even take large lunging steps to get movement into your hips and get the circulation going into your lower extremities after sitting still so long. When you are at your seat you can practice a few small range of motion exercises and stretches which will help keep your body alert and increase the blood supply to your heart and brain. You can practice calf stretches while in your seat by placing your hands on your knees and pressing downward while lifting your heels off the floor. Repeat this 30 times in a row. Roll your shoulders back and forth and in a circling motion 10 times each direction.
After the Flight
As soon as you are able you should make a point of getting in a workout. Some of the best yoga poses that you can do to move that blood and circulation in the body are listed below:
Tree Pose– yoga teacher training will explain that tree pose is a balancing pose that will help you get centered and grounded after being still on a long flight. You can begin this pose in a standing position up on one leg while placing the other leg on your calf, knee or thigh. Slowly reach you arms straight up as high as you can and hold the pose. Take long and slow breaths while holding the pose for up to 30 seconds.
Downward Facing Dog– This pose will help strengthen and stretch your back and will help bring your spine back to its natural alignment. You begin with placing your hands flat on the floor and straightening your legs, arms and back as much as you can. Hold the stretch for 30 seconds and then relax. Repeat this three times.
Forward Bend- This pose help you clam the brain and reduce fatigue. Sit with your buttocks on the floor and your back straight, legs straight out in front. Make sure to keep your back straight and reach out to grab as far as you can like touching a toe. Hold this pose and breathe up to three minutes.
Corpse Pose- This pose is created to help you relax and stretch out. Spend at least 10 minutes in this pose. Lie flat on your back with your arms both out at your sides and just relax letting your hands and feet fall to your side. Let yourself totally relax.
Your body may need a few days to get used to the new environment and time but keeping your body active with exercise, as taught in yoga teacher training, will help your body relax and give you a good night’s sleep that first night after you have landed.