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Yoga for Travel

Traveling? 10 Yoga Poses for Air Travel to Help You Arrive Stress-Free

The majority of us enjoy being on the move, visiting different countries, and exploring the world, but that also requires spending a long period of time sitting, which is why we’ve created 10 yoga poses for travel—ways to help you arrive at your destination feeling fresh and restored. Keep on reading!


Its scientifically proven that sitting down in one place for long periods of time has actually been proven to increase anxiety and hyperactivity. So you can bet that after you travel, you will feel the need to stretch a bit, relax, and unwind. And what’s the easiest way to do so? Yeah, you guessed it—yoga.

Yoga is great for travel because yoga helps relieve stress and anxiety in the body, and there are even yoga poses for jet lag. What I personally love about yoga is that you can do it absolutely anywhere, all you need is your body. Which makes practicing yoga while traveling your second best idea yet (after deciding to travel, of course).

So if your muscles feel a bit stiff while you are sitting in an airplane, or you feel cramped after a long flight and you want to stretch a bit, we have prepared a set of easy and useful yoga poses you can do to get your blood flowing and feel like your normal self again.

Yoga Poses Before the Flight:

Regardless of the amount of times you’ve flown, flight anxiety is still a very common ailment. Whether you don’t comfortable traveling by air or you have a tendency to be anxious, yoga can help you wind down and keep a cool head in any given situation, especially before your flight.

Breathing Exercises

Breathing exercises are very useful and better yet, you can do them everywhere. Either in a standing or sitting position, start breathing in and counting to four. Once you reach that number, breathe out while counting to six.

Long deep breaths are the key here. Repeat this exercise 6-10 times.


Another exercise is cross-legged sitting or “Sukhasana,” which can be done while you wait for your plane to arrive.

Sit on a chair, straighten out your back, and put your hands on the knees.

Relax and breathe slowly. Release the tension with every exhale.

Woman sitting in "Sukhasana," a relaxed sitting pose great for releasing tension and anxiety.


“Vajrasana” is one of the easiest yoga poses and it has so many benefits. Not only does is help with digestion, but it also helps reduce anxiety and make you feel better if you previously felt ill.

All you need to do is sit on your knees and hold an upright position with your spine. Place your hands on the knees. Your feet should be relaxed, supporting your lower back, with the soles of the feet turned upward.

Inhale and exhale slowly.

Yoga Poses During the Flight:

If you get very nervous during take offs and landings, the best thing you can do to calm yourself is to meditate.

Meditation in an airplane is very easy to do. Just close your eyes, focus on your breathing, and relax the muscles in the entire body. It can be hard to clear out your mind during stressful situations, but if you practice before your trip and you’ll be able to meditate with no problems.

Alternate Nostril Breathing

Still feeling a bit anxious? You can continue with the breathing exercises even after boarding the plane.

Alternating which nostril your breathing into will help you calm down and focus on what is right in front of you. This technique will help you find a peaceful place and help you get rid of the fear and anxiety.

Seated Twist

If your core and spine feels a bit uncomfortable, you can do a seated twist while you are still in an airplane. Fortunately, these are very easy and do not require a lot of space.

Inhale while you are sitting tall, and exhale while you twist your upper body to the side.

Hold the twist for 3-5 breaths and then return to your starting position.

Yoga poses for travel, seated spinal twist to the right.

Yoga Poses After the Flight:

Once you exit the plane, you will be able to do more complex stretches and trust me, your body will thank you for it.

Tree Pose

Woman practicing tree pose on beach, namaste from the front.

The first pose you should do is tree pose because of the Vata imbalance after spending so much time in the air. Focus on the pose, relax your mind, and visualize your roots going into the ground.

“Vajrasana” followed by “Savasana” is an excellent mini flow that will help calm down your nerves and even out your breathing, as well as loosen up the muscles.

Lightning Bolt Pose

Lightning bolt pose followed by the corpse pose should be done for at least five minutes, maybe even more if you have some extra free time.

Downward Dog

When you arrive to your hotel room or your home, you should continue stretching. Downward dog is a universal yoga pose that stretches your entire body.

Woman practicing downward dog after flight, yoga pose great for jet lag.

Airplane Pose

Airplane pose might be a bit challenging for some, but will stretch the front muscles of your body and help with digestion that often gets a bit messed up during traveling.

Woman practicing standing airplane pose, yoga on the beach.

Be in Nature

Finally, take a long stroll in nature. Empty your thoughts and simply be in the moment. Listen to the birds, feel the breeze on your skin, and the warmth of the sun on your face.

Your body will repair itself and you will be back to feeling like your amazing self in no time.

Woman walking in nature mindfully.
Not a reader? Check out our infographic on the same topic.

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