Many of my students and clients have asked me for postural alignment tips when traveling by plane.
Of course, my first suggestion is to be cognizant of what you are wearing and carrying. I always carry a sweater or shawl so I am not frigid if the plane is over-air conditioned. I carry a large pocketbook for my computer and papers and a carry on. I must confess that I do try to fit everything into a carry on and it may be quite heavy. Unabashedly, I smile and ask a young man to help me get it into the overhead compartment. I can get it down myself!
One of the most important precepts for air travel is to remember The BoomerPlus® essential components of therapeutics: ALIGN, STABILIZE, and then MOVE. Especially in confined spaces, you must align and stabilize your body before you stretch.
Let’s begin with the breath. Here are 7 simple teachings:
Sit like royalty with your feet parallel, hip width, on the floor.
Make sure that your knees are lower than your hips.
Practice a longer inhale when you want more energy.
Practice a longer exhale when you want to calm and diminish discomfort.
Inhale and expand your lower belly.
Exhale through the back of your heart.
Try not to stay in the same position for more than 30 minutes if possible.
Here are some easy exercises that you can do sitting and standing:
Flex and point your feet
Hold sides of your calves and push your hands into your calves and your calves into your hands. Lift your belly. Isometrically try to separate your feet. Feel an expanse in the back of your pelvis and your lower back.
Circle your hips very gently
Bring your arms to cactus so your shoulder blades come together—Inhale and lengthen your torso.
Interlace your hands behind your back and press your thumbs together so you widen from shoulder to shoulder, as you lengthen your torso.
Bend your knees with your back against a wall if it is available. Lift your belly and breathe.
Bend your knees and sit in chair posture—feel your heels and lift your belly as you bring your arms overhead or keep your hands on your hips.
Raise your arms and ‘touch the sky’. Bend forward and hang relaxing your head and neck Put your hands on your hips, shoulder blades on your back and inhale to come back to sitting upright like royalty or standing tall.
Bon Voyage! BTW—there is a wonderful standing sequence that is perfect for travel in the Weight Loss Therapeutic video on store link. And although the video is geared towards weight loss, balancing the body energies and starting the day with good alignment is helpful to everyone.
Upcoming Events: Your Prescriptions to Relieve Stress and Pain–Be strong and agile no matter what your age! This coming Saturday afternoon, August 8th in Scottsdale, AZ. Later this month, you can catch it at the Studio Body Shop in Heber City, UT on August 29th.
August 30th see Amy in Park City, UT at her workshop, “Aging with Vitality and Grace”.
Don’t forget the Age to Wellness Chair Yoga training for those teaching Yoga to seniors October 23-25 in Scottsdale, AZ.
You can register on line for our programs on the Events page.