Long flights can be a real pain, literally and figuratively.
They leave you feeling stiff, uncomfortable, and far from relaxed.
But what if I told you there’s a way to transform your travel experience?
A method that lets you stay relaxed and comfortable even on the longest of flights.
Seated yoga poses are your secret weapon.
Easy to do right in your airplane seat, these poses can make all the difference.
In this article, I’ll share my top 10 seated yoga poses for long flights.
1) Seated forward bend
We all know how crammed airplane seats can be.
It can feel like there’s no room to stretch out or move around.
That’s where the seated forward bend comes into play.
This pose is a game-changer when it comes to relieving tension and stiffness in your back and legs.
To do this pose, simply sit straight, extend your legs out in front of you, and slowly bend forward at the waist.
Reach for your ankles or toes, whichever is comfortable, and hold for a few deep breaths.
It’s simple, straightforward, and it does wonders to keep your body relaxed even on the longest flights.
2) Ankle to knee
This one is a lifesaver for me, particularly on those long-haul flights.
Let me tell you about my flight to Sydney last year.
About halfway through the flight, I could feel my legs getting stiff and my lower back aching.
I needed something to ease the discomfort.
That’s when I remembered the ankle to knee pose.
It’s a seated yoga pose that’s perfect for opening up the hips and stretching out those tight muscles.
So, right there in my seat, I placed my right foot on my left knee, creating a sort of triangle shape with my legs.
I gently pressed down on my right knee to deepen the stretch. After holding it for a few breaths, I switched legs.
Let me tell you, the relief was immediate.
Not only did it help with the physical discomfort, but it also helped me relax mentally.
Now, it’s my go-to pose for any long flight.
3) Seated spinal twist
The seated spinal twist is a gem in the world of yoga, especially for travelers.
This pose has been practiced for centuries, and its benefits are well-documented.
Here’s something intriguing: In ancient yogic tradition, the seated spinal twist is believed to wring out toxins from the internal organs, much like wringing out a wet cloth, promoting a healthier body.
To do this pose, sit straight and cross your right foot over your left thigh.
Twist your body to the right, using your left elbow as leverage against your right knee.
Hold for a few breaths before switching sides.
Not only does it help to stretch out your spine and shoulders, but it also supposedly detoxifies your body.
How’s that for staying healthy on a flight?
4) Seated side stretch
Sometimes, the discomfort from a long flight isn’t just in your legs and back.
It can creep up into your shoulders and neck too, leaving you feeling like you’re carrying the weight of the world.
The seated side stretch is perfect for dealing with this.
It’s a great way to stretch out your upper body and release that built-up tension.
To do this, sit straight in your seat.
Reach your right arm overhead, bending at the elbow.
Lean to your left side, feeling the stretch along the right side of your body.
After a few breaths, switch sides.
By the time you’re done, you’ll feel a lot more flexible and less weighed down.
5) Neck rolls
Neck rolls are a classic.
They’re often overlooked, but they’re one of the simplest things you can do to make your flight more comfortable.
How often have you woken up from an in-flight nap with a crick in your neck?
I know I have.
To do neck rolls, sit up straight and slowly roll your head in a circle, stretching out the neck muscles.
Switch directions after a few rotations.
Not only does it relieve tension in your neck, but it also helps you relax.
The gentle movement can be incredibly soothing during a hectic flight.
6) Gentle seated backbend
There’s something about a gentle seated backbend that feels incredibly soothing.
It’s like giving yourself a warm, comforting hug, right in the middle of a crowded, noisy airplane.
In this pose, you’ll sit straight and place your hands on your lower back.
Gently lean backward, stretching out your chest and stomach.
Take a few deep breaths, feeling the stretch and the calm it brings.
It’s a simple gesture of self-care, right there in your seat.
And sometimes, when you’re hours into a flight and feeling worn out, that’s exactly what you need.
7) Seated cat-cow stretch
There was a time when flying was a nightmare for me.
I’d always end up with a stiff back and sore hips, making the rest of the trip miserable.
That’s when I discovered the seated cat-cow stretch.
This pose goes beyond just physical comfort.
It’s about finding a moment of peace amidst the chaos.
Let me walk you through it.
Sit straight, place your hands on your knees.
As you inhale, arch your back and look up towards the ceiling (this is the cow pose).
Exhale, round your spine while tucking in your chin (this is the cat pose).
The rhythmic movement of this stretch, coordinated with deep breaths, helped me regain my calm and made my long flights more bearable.
And who knows, it might do the same for you.
8) Seated mountain pose
You might be wondering, “A mountain pose, on a plane?”
I know it sounds odd, but hear me out.
The seated mountain pose is all about grounding yourself and improving your posture.
It’s not about doing a big stretch or making a big movement.
To do this, sit up straight with your feet flat on the floor.
Place your hands on your knees and push down, lifting your chest and straightening your spine.
Close your eyes and take a few deep breaths.
It’s simple, yet incredibly effective.
You’d be surprised how much better you can feel just by improving your posture and taking a moment to ground yourself.
9) Seated eagle pose
The seated eagle pose is a fun one.
It might look a little tricky, but once you get the hang of it, it’s a great stretch for your shoulders and upper back.
To do this, sit straight and cross your right arm over your left at the elbow.
Bend your arms at the elbows and bring your palms together.
Lift your elbows while keeping your hands level with your nose.
You’ll feel a fantastic stretch in your upper back and shoulders.
It’s a fantastic way to release tension, especially if you’ve been carrying heavy luggage or sitting in an uncomfortable position for too long.
Give it a try next time you’re in the air.
10) Deep breathing
Always remember, the foundation of yoga and relaxation is deep, mindful breathing.
It is the simplest yet most powerful tool you have to stay calm and comfortable during your flight.
Sit comfortably, close your eyes, and focus on your breath.
Inhale deeply through your nose, and exhale slowly through your mouth. Feel your body relax with each breath.
This isn’t just a pose, it’s a practice.
No matter what pose you’re doing or how uncomfortable you’re feeling, always come back to your breath.
It’s the key to staying relaxed and comfortable, even on the longest flights.
It’s about your well-being
At the end of the day, these seated yoga poses are more than just physical exercises to ease discomfort on long flights.
They’re a path to mindfulness, a tool to enhance well-being, and a strategy to make travel less stressful and more enjoyable.
Yoga is an ancient practice, rooted in the belief that the mind and body are deeply interconnected.
So the next time you board a long flight, remember: you have the power to transform your experience.
Whether it’s the seated forward bend or deep breathing, these poses are your ticket to a more comfortable and relaxed journey.
