Seated*Breath 3-part* Sit up tall and align ankles under knees, hip distanceapart. Breath deeply in to the belly filling up, exhale and empty out.Next breath into belly then rib section (feel expansion in the ribs),exhale and empty. Breath into belly, ribs all the way up to the clavicleor even the throat, exhale from top to bottom. Repeat as many times as youwant. Stop if you get dizzy and come back to normal breath. Calms, aids indigestion, moves organs.*Neck Stretches**Cat & Cow* (Spinal movments with pelvic tilts) Opens up constrictions inthe back, gets the blood flowing, lengthens spine, opens up chest andthroat. Sit with feet firmly planted on floor, ankles stacked under knees,hip distance apart. Stack head over shoulders, crown of the head lifted.Hands on knees, on an inhale, arch the back belly pressing forward,lifting chin. Exhale and round the back, chin drawing into sternum. Repeatat least 10 times more if you feel tight or it just feels good.*Seated Twist* Same seated position as above. Bring right hand to leftknee, on an inhale, lengthen crown of the head up, on an exhale, twist fromupper back, repeat 3 times on each side. Brings fresh blood to the spine,rejuicing the discs, detoxifies (releasing airplane air), spinal adjustmentand aids in digestion (if twisting more from the belly)*Seated Heel and Toe Lifts* get the blood moving in the legs, alleviatestiffness, reduce swelling. Sitting in seat as above, lift heels at least10 times and then toes. Move with breath, inhale lift, exhale release.*Seated Hip Circles* Same seated position, slightly away from back ofseat. Circle in one direction, full breath for each rotation at least 5times, then other direction.*Figure Four* (hip opener) Same seated postion, place right ankle aboveleft knee or below, breath deeply for at least 4 breaths. Switch sides.
Travel Suggestions*Hip Circles**Side Bends* If possible, inhale arms or one arm to the ceiling, bend tothe side for 4 breaths, inhale center, exhale switch sides. Even havingthe arms by your side and bending to one side will lengthen the side bodyand stretch it out.*Warrior 1* Need a wall or back of seat. Face wall, hands at shoulderheight, step one foot back, front leg is bent at 90 deg angle, stretch outback inner thigh through the heel, breathing full deep breaths. Switch toother side.There are so many others I could share with you but this should give youan overall feeling of wellness, rejuvenation or allow you to take a nap onthe plane. One of my students actually gets some of her fellow travelingmates to do them as well. Who knows who you'll meet!!!
Labels: Cuddled and Cradled Savasana, Grounded, Lions Breath, Seated Twist with chair, Supported Forward Fold with chair