TLFMagazine -5 Yoga poses to do after a long flight

5 Yoga poses to do after a long flight

5 Yoga poses to do after a long flight

By Akshita Gupta
Did that 12 hour flight give you a back ache? Is your neck feeling too stiff? On the occasion of International Yoga Day, here are five Asanas that will help you...

1. Pāda-Hastāsana( The Hands to Feet posture)
 Pāda means feet, Hasta means hands. Therefore, Pāda Hastāsana, means                            keeping the palms down towards the feet. It is also referred to as Uttānāsana.
Technique
Stand straight with feet 2 inches apart.
Inhale slowly and raise the arms up.
Stretch up the body from the waist.
Exhale and bend forward until both palms rest on the ground.
Straight the back, to make it straight as much as possible.
Maintain this final posture for 10-30 seconds with normal breathing.
Those who are suffering with stiff back should bend according to their capacity.
Now inhale, come up slowly to the upright position and stretch the arms straight above the head.
Exhale, slowly return to the starting position in the reverse order.
Relax in Samasthiti.
2. Ardha Chakrasana (The half wheel posture)
Ardha means half. Chakra means wheel. In this posture, as the body take the shape of a half wheel, hence it is called Ardha Chakrasana.
Technique
Support the back at the side of the waist with the fingers.
Try to keep the elbows parallel.
Drop the head backwards stretching the neck muscles.
As you inhale, bend backwards from the lumbar region; exhale and relax.
Stay here for 10-30 seconds with normal breathing.
Inhale and slowly come up.

3. Utrāsana (camel posture)
Utrā means camel. The body in this pose resembles a camel, hence the name.
 Sthiti: Vajrasana
Technique
Sit in Vajrasana.
Bring the knees and the feet about few inches apart and stand on your knees.
While inhaling bend backwards place the right palm on the right heel and left palm on the left heel and exhale.
Be careful not to jerk the neck while bending backwards.
In final position, thighs will be vertical to the floor and head tilted backwards.
Weight of the body should be evenly distributed on the arms and legs.
Remain in the posture for 10-30 seconds with normal breathing.
Return with inhalation; sit in Vajrasna.
Relax in Vishramasana.

4. Uttana-Mandukasana (Streched up-frog posture)
Uttana means upright and Manduka means frog. Final position of Uttan Mandukasana resembles an upright frog, hence the name.
Sthiti: Dandasana
Technique
Sit in Vajrasana.
Spread both the knees wide apart while big toes touching each other.
Raise your right arm, fold it from elbow and take it backward above the left shoulder and place the palm on the left shoulder blade.
Now fold left arm similarly and place the palm on gthe right shoulder blade.
Maintain the position for a while then come back slowly in the reverse order.
Relax in Vishramasana.

5. Makarasana (The crocodile posture)
In Sanskrit, Makra means crocodile. In this asana, the body resembles the crocodile, hence the name.
Sthiti: Prone relaxation posture 
Technique
Lie down on a stomach with feet wide apart, toes pointing outward.
Bend both the arms and place the right palm on the left palm.
Place the head either left or right on your hands.
Keep the eyes closed and relax the whole body. This is Makrasana.
This asana is practiced for relaxation in all prone postures.