Yoga Poses for Jet Lag
Many of us travel during the holidays, and suffer from fatigue due to jet lag. This Jet Lag Sequence was given by Mr. Iyengar and he indicated those asanas that can be done on the airplane. If you don’t know the Sanskrit name or how to do a particular pose, ask your teacher. Be sure to know the contraindications for each pose before including it in your personal sequence.
Virasana – on the seat on the plane
Supta Virasana – on bolster
Adho Mukha Virasana – blankets or bolster under abdomen. Rest head, arms, etc. Notice effects, how groins soften, ribcage relaxes. Can be done on the plane placing head on the tray table
Padmasana – on the seat on the plane
Supta Padmasana – strap around legs, or ½ Padmasana, strap thigh to shin. 3 minutes each/side.
Baddha Konasana–on the seat on the plane
Supta Baddha Konasana – over bolster, support head. 5 minutes
Uttanasana – 3 minutes. Can also be done on the plane
Adho Mukha Svanasana – Head support 3 minutes. Can be done on the plane if there is space
Sirsasana – 7 minutes, then variations: Parsva Sirsasana, Parvrttaikapada, Eka Pada, Parsvaikapada, Baddhakonasana, Upavistha Konasana Adho Mukha Virasana
Rope I – 8 times slowly to open shoulders, release neck
Viparita Dandasana – on chair, crown of head on bolster, legs parallel to floor, feet on wall, arms rest overhead or hold back chair legs. Place hands on abdomen if nauseous or flushed. 5 minutes.
Malasana – on chair: straddle/sit on chair, facing back of chair. Press buttocks back press chest to chair back/bar. Sit on chair, facing forward. Rest crown of head on blanket or bolster. Hold back chair legs. Rest frontal ribcage on seat of chair.
Niralamba Sarvangasana and Salamba Sarvangasana – 10 minutes interchanging the arms
Halasana – 5 minutes hands overhead
Sarvangasana – with the following variations
Setubandha – one leg to touch floor then go back up. Repeat/other leg. Then both legs together. Hold, then…
Eka Pada Setu Bandha Sarvangasana
Viparita Karani (if time is not available then drop b. and c.)
Forward extensions with eyes wrapped:
Pascimottanasana – 5 minutes. with legs apart and head on the bolster.
Savasana – keep eyes wrapped. Back of the chest on one pillow and bolster on the head (like a weight for the forehead).