As you’ll know, Karma Group recently teamed up with acclaimed yoga guru Laura Dodd, founder of The Yoga Class app, used by celebrities around the world. Laura’s been kind enough to share some of her encyclopaedic knowledge of yoga – focusing on dealing with the post-flight aches and pains that are no doubt familiar to most of you as passionate travellers!
“There is nothing quite like the magic of travelling, opening our eyes and minds to new landscapes and cultures, and broadening our perspective as well as being challenging and relaxing at the same time. However, long airport flights, heavy bags, and uncomfortable seating, can bring tension to the body, slow the circulation and digestion, and bring our stress levels up. Yoga is the perfect post-flight antidote to find some space for body and mind and bring our energy levels back up. The following yoga poses will lengthen hamstrings, release hips, spines and shoulders and reconnect to our inner calm.”
Pandangusthasana- Big Toe pose (Forward Fold)
From standing, place your feet hip distance apart, fold forward over the legs and take hold of the big toes with your first 2 fingers. Inhale, extend through the legs and lift the sternum, straightening through the arms. Exhale, draw the elbows out to the sides and gently fold deeper over the legs being careful not to overstretch. Draw the belly in and keep your spine long, bending the knees if you need. Hold for 5 deep breaths.
Anjaneyasana- Low Lunge pose
From Arrow lunge, lower the back knee to the mat and untuck the toes, keeping your back foot pointed and back leg straight. Again, check your front knee is tracking over the front ankle, as you squeeze your back hip forward in space to square the hips. On the inhale, reach up with the hands and lift the sternum, as you draw the tailbone down and keep the glutes active. Externally rotate the shoulders as you lift the chest and sink lower into the hips, squeezing the inner thighs together. Hold for 5 deep breaths. Repeat on the other side.
Ardha Hanumanasana- Half Splits pose
From a Low Lunge, extend the front leg keeping the back knee directly under the hip and flexing the front toes towards you. As you inhale, lengthen through the spine and as you exhale, fold forward keeping the hips square. Keep the spine long and the chest broad, as you bring your hands to the mat or to your blocks, being careful not to overstretch. Hold for 5 deep breaths. Repeat on the other side.
Eka Pada Rajakpotasana- Sleeping Pigeon pose
From Lizard pose, slide your front foot across towards your left wrist, bringing the shin, knee and pelvis to the mat. Make sure you don’t feel any discomfort in the front knee and find a position for the front shin that works for you. The front shin should be at a maximum of parallel with the front edge of your mat. The left leg is straight out behind you with the toes pointed. Try to keep the weight evenly distributed between both sides of the pelvis, using a block under the right glute if needed. Open the chest, take an inhale, exhale, fold forwards onto the hands or forearms. Hold for 5 deep breaths. Repeat on the other side.
Muktasana- Meditation pose
Come to a comfortable seat, perhaps using a yoga block or a cushion under your sit bones. Bend the knees so the shins are parallel with the front of the body and the ankles are crossed. Draw up tall through the spine so the crown of the head lifts, tuck the chin very slightly into the chest and roll the shoulders down the back. Anchor your mind on a calm and conscious breath, hold for as long as you need.
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