We are leaving for Italy tomorrow! Long flights can cause a lot of discomfort. Here is a little airplane yoga sequence to practice during the flight. No one will even know you are doing yoga.

Airplane Yoga Sequence

1. Breathe- If you can breathe you can do yoga. Get centered and start noticing your breath. Flying can cause anxiety in some people, for others it's stressful. Just breathe. Lengthen your exhales and do so mindfully. When exhales are longer than inhales, the body becomes very relaxed, as does the mind.

2. Thigh lifts- This will help with circulation. It's important to keep circulation flowing as this helps prevent DVT's (deep vein thrombosis), which can occur from blood pooling in the legs during a long flight. Try lifting one leg at a time (lift from the top of thigh), engage your abdominals by pulling you navel in toward the back. This will strengthen the legs and work the core. Don't forget to breathe. Do as many as you like!

3. Seated pigeon pose- rest right ankle over left thigh. Flex right foot. Press torso toward your thighs. This will open your hips and keep knees and ankles flexible. Leaning froward elongates the spine. A twist can be added this will help with digestion. Repeat other leg.

4.Seated twist- twisiting feels oh so good!!!! Twist to the right and hold for 5-10 breaths, switch sides. Inhale to lengthen, then exhale to twist.

5. Ankle rolls- Get the blood flowing some more by circling the ankles. Also point and flex the feet. This should be done regularly during the flight.

6. Eagle pose- This is one of my favorites! Stretch arms out ( watch out for your neighbor) On an exhale bring arms forward and cross your left elbow under your right elbow. intertwine arms , fingers point up. To deepen this stretch, inhale and press arms away from body while lifting up toward ceiling. For the lower body, cross right ankle over left and rest toes or foot on the floor. This will relieve stiffness and tension in your neck and shoulders. It will open the upper back and stretch arms and wrists. You can always just do eagle arms. Be sure to do both sides.

7. Neck rolls- Close eyes and drop chip to the chest. Inhale lift chin and exhale as you drop right ear to right shoulder. Repeat left ear to left shoulder.

8. Shoulder rolls- everyone knows these. Just roll your shoulders forward and then backwards.

9. When you have to get up to visit the lavatory, stand in mountain and do some toes raises. Also some mini lunges, maybe even a quad stretch if there is space at the back of the plane.

Hopefully all of these little stretches will keep you from getting too stiff during the long flight. You can practice yoga anywhere! Just remember to breathe and be present!

Namaste