There’s no such thing as a comfortable, ergonomic seat in an airplane, whether you’re sitting in coach or first class. If you’re in the air for a few hours—and sitting in an airport lounge or shuffling around with a backpack or duffel bag weighing you down before that—everything is going to be tight. But who has time to do a yoga flow before rushing to the airport for an early flight?
As a frequent flyer, cyclist and yoga teacher, I’ve realized that while a full yoga class isn’t practical on flight days, there’s still value in adding some modified airport-friendly yoga stretches to your day, no matter where you’re heading. While we don’t advocate for doing an entire ashtanga sequence at the airport (those dirty floors!), here are a few stretches (followed by an instructional video) that you can do before boarding and after landing to feel more limber when you do reach your final destination, and you’re ready to hop on the bike!
Shoulder Openers
Where: Anywhere seated—just make sure no one is directly next to you (or be careful if they are)!
Why: You spend most of your life hunched over a computer or handlebars, and those shoulders are likely even tighter after a long flight hunched in your seat on the plane. Loosen up in the airport while you’re waiting to board, do this stretch (mindful of your seatmate) while in the air, or do it sitting at baggage claim. This stretch is also great for improving your ability to look over either shoulder on the bike to check for riders or cars behind you.
How:
- Sit with your left leg crossed over your right, with your left ankle resting on your right knee
- Lift your left arm up into the air, then bring it to the chair back or directly behind you on the chair
- Bring your right hand to your left knee
- Look over your left shoulder
- Deepen the stretch by pulling gently on your knee with your right hand
- Take 4-5 deep breaths here, focusing on bringing air into your belly on the inhale
- Repeat on the other side
Modified Dancer
Where: Standing, minimal space required
Why: Typically, a Dancer pose would take up a lot of space and require serious balance. This more modified version is a bit less strenuous—or conspicuous. Make no mistake: The modified version still gives you plenty of stretch and balance work! It helps open the hips and stretch quads after a long flight. It’s also great to do mid-flight while waiting in line for the restroom.
How:
- Add balance if you want a bit of challenge, or have a wall or chair back nearby if you prefer just getting a stretch.
- Plant your left foot firmly on the ground, then reach down and grab your right foot with your right hand. (This may be a challenge, especially after a long flight. Take your time!)
- Once you’re holding your right foot behind you so that your heel is close to your glute, start to press your foot into your hand—this ‘turns on’ your quad to enhance the stretch. (In a full dancer pose, you would start to elongate the leg and let it come out behind you, but keep it contained if you’re in a crowded area or trying to be subtle.)
- For added challenge, let go of the wall or chair you’re using for balance, and start to shift your weight forward slightly—again, being cognizant of how much space you have around you for movement!
- Release and repeat on the other leg
Modified Cat/Cow
Where: Anywhere seated
Why: The modified cat/cow is a great trick for gently stretching your upper and lower back, no matter where you are. You can do it in your cubicle at work, your seat on the plane, or even if you’re feeling tension in your back on the bike. It’s a great way to open up and unknot before, during and after a long flight.
How:
- Sit with both feet on the ground.
- Come into ‘cat’ pose by letting your chin drop towards your chest and your upper back start to roll down so you’re arching forward (an almost extreme upper back hunch)
- Unroll the cat pose by starting to come back up to a straight-backed posture
- Move from this into cow by bringing your chin up, looking up towards the ceiling, letting your chest come up as your lower back presses forward. You’ll feel your chest and shoulders opening up.
- Release this into your normal seated posture and notice how relaxed your low back feels.
- Repeat 2-5 times
Side Lunges
Where: Standing, minimal space required
Why: Lunges are a great way to open the hips after a long flight and move in a direction you rarely get to move when you’re just shuffling from line to line in the airport. You’ll need to find a place that isn’t too crowded for this one—near a wall is a great spot.
How:
- Take a wide stance—wide enough that you already feel a gentle stretch on your inner thighs just from this stance. Feet are facing slightly out to either side.
- Lower down towards your right knee into a side lunge with your right knee bent, left leg straight. If you’re tight, you may not get your knee fully bent—just go until it feels like a good stretch, but stop if you feel discomfort or pain.
- Stay low and slowly switch over to the left leg being bent at the knee as the right leg straightens
- Repeat 5-10 times on each side
Modified Sun Salutation
Where: Standing, with some space around you
Why: Typically, a Sun Salutation would have you going from arms in the air to down into plank position on the ground. Here, we’re going to skip the ground part of the maneuver, to avoid laying down in the airport—while still getting a great full body stretch.
How:
- Start standing in mountain pose, with feet planted firmly on the floor a few inches apart. Gaze is straight ahead.
- On an inhale, lift your arms up overhead, and look up towards the ceiling. Let yourself lean gently backwards until you feel an opening in your chest (but no pain or discomfort in your back)
- On an exhale, swan dive your arms forward and hinge at the hips, coming into a forward fold. You don’t need to touch the ground, and feel free to bend your knees slightly if you have tight hamstrings.
- On your next inhale, try to straighten your legs and your spine so you’re at a 90-degree angle
- Exhale and relax back into the forward fold
- Inhale and slowly come back to standing
- Repeat anywhere from 1-10 times
Want to walk through the routine? Follow along with the video here:
