July 2006
Grace Above
An air traveler’s guide to rest and rejuvenation
By Aimee Hughes
Flying the friendly skies can be a decidedly miserable experience. The pressure of packing, of making it to the flight on time, of crowds and long lines and tense travelers and airport officials… it’s enough to unsettle even the most grounded among us — and that’s before we get in the air.
As a naturopath and yogini who has studied aromatherapy extensively, I have learned ways to neutralize the stress and exhaustion of air travel. Just as yoga can be a breath of serenity and strength in a hectic workweek, so can the practice restore vitality to your trip. And with the right essential oils, it’s possible to calm anxiety, relieve a headache and even dodge jetlag. With some basic ingredients and a good game plan, you can turn plane torture into a spa in the sky.
Soothing Pre-Flight Jitters
As if hurtling thousands of miles above terra firma weren’t enough, now we’re forced to doff our shoes and jackets, separate our change and keys from our wallet and travel papers and submit to tedious searches. It’s enough to make even a saddhu nervous.
Nadi Shodhana, or alternate nostril breathing, balances the right and left hemispheres of the brain. This is a magical exercise to employ during periods of stress or discomfort. Start with five-to-10 rounds and increase as your comfort level grows.
Nadi Shodhana Hold your right hand in front of your face, with your middle and index fingers curled toward your palm. Place your thumb next to your right nostril and your ring finger next to your left nostril. Using your thumb to close your right nostril, inhale, slowly and deeply, through the left. Pause. Release your right nostril, and, using your ring finger to close your left nostril, exhale slowly and fully. Pause. Keeping your left nostril closed, inhale slowly and deeply. Pause. Release your left nostril, and close your right nostril. Exhale slowly and fully.
Unclog those ears
Launching into a modified Lion Pose to release ear pressure might feel a little goofy in a plane full of strangers, but the relief this exercise brings is worth enduring a few curious looks from your seatmates. If you’re really self-conscious, duck into the privacy of the restroom.
Lion Pose Inhale deeply. As you exhale, with eyes open wide, open your mouth and stick out your tongue toward your chin. Inhale deeply and repeat four-to-six times during lift off and again during the plane’s descent. To release tension in your throat, let out a little “roar” as you exhale.
Relax in Cramped Quarters
To help loosen deeper muscles in the body’s fascia and promote a sense of release within the body, sit on the edge of your seat and place a golf ball under your foot. Roll the soles of your feet over the ball, pressing into any tight spots. Continue for three to four minutes and repeat on other foot.
To avoid swollen feet and ankles during a flight, dampen your handkerchief and sprinkle with five drops of lavender oil. Applying the compress to your feet and ankles, gently massage in an upward motion to the bottom of the calf, both back and front. For cramps, use the same method on the affected area, this time with geranium oil.
For holistic headache help, pour one drop of peppermint oil directly onto finger and massage into the temples in a circular motion.
In-Flight Asanas
About 15-20 minutes into your flight — or following the movie, a chapter or a nap — try these in-seat poses to loosen stiff muscles:
Neck Stretch Interlace your fingers and clasp them behind your head while letting the chin drop. Hold for 4-6 deep breaths. Raise the head back to a neutral position and place your right hand on the left side of your head. Gently pull your head to the right. Hold for 4-6 breaths. Repeat on the other side.
Shoulder Roll On an inhale, raise the shoulders up to your ears. Exhale as you move the shoulders back and down. Focus on bringing your shoulder blades deeply down your back. Repeat several times, letting breath be your guide.
Seated Spinal Twist Take a deep inhale while sitting up straight with the shoulders down and chest lifted. As you exhale, carefully twist from the waist to the right. The left hand can rest on the right knee while the right hand rests on the seat behind you. Hold this position for 4-6 breaths. Think about lifting on the inhale and twisting further on the exhale. Switch sides.
Seated Leg Stretch Sit up straight. On an inhale, lift your right leg off the floor and hold your right knee with interlaced hands, all the while keeping the shoulders back and chest lifted. With each exhalation, pull the knee in closer to the body. Hold for 4-6 breaths and repeat with the other leg.
Walking Meditation
You can’t walk far, but you can take a mindful jaunt to the restroom at least once or twice during your flight. Focus on standing tall as you walk with the shoulders down and chest open. Feel the entire surface of your foot on the floor. Shake out your arms and legs when you reach the lavatory.
As the plane starts its descent, repeat the Modified Lion Pose and finish with Nadi Shodhana, or alternate nostril breathing.
Aimee Christine Hughes, ND is a certified Doctor of Naturopathy from Clayton College of Natural Health. She writes and educates on travel, natural health and sustainable living.
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