During long flights or car trips, our body becomes numb, muscles begin to ache and sitting in place for a long time becomes unbearable. Flights of 6-9 hours are especially difficult, because if the bus can stop every 2-3 hours at stops and you have the opportunity to warm up a little, then you won't really walk around on the plane.
I offer you exercises from yoga for beginners , which can be performed in small rooms, up to toilets in airplanes.
So, you're on the road, flying or driving for a long time, and it's already hard to sit.
Rest your hands against the wall at hip level and begin to bend gently until an angle of 90 degrees is formed between the torso and the hips. In this case, the knees should be in line with the hips.
How does it help? It opens the chest, shoulders, back and tendons under the knees. Helps to get rid of pain in the lower back.
Ideal for long trips during which you sit in uncomfortable chairs for a long time.
Legs together or shoulder width apart. The back is straight, the arms are stretched up diagonally, the coccyx stretches towards the floor, the legs are bent at the knees as if you are going to sit on an imaginary chair.
How does it help? Strengthens the shins, legs, buttocks, body and arms.
It is ideal for tidying up all these body parts after a long sleep with seat belts fastened to the seats.
Stand a short distance from the sink. Bend your leg and pull it back, resting your foot on the sink. Pull the hip of the bent leg slightly forward, while continuing to hold the foot on the sink. Then repeat the same with the second leg.
What is she doing? Relaxes the quadriceps.
It is ideal for lengthening the quadriceps muscles of the thighs and resumes blood flow to the knee joints.
Stand up straight, one leg rests firmly on the floor of the foot, the second is bent at the knee and the foot rests on the inner thigh of the second leg just above the knee. The weight should be shifted to the inside of the foot of the thrust leg. The hands are folded in namaste at chest level. If you can't balance in this position, try to hold yourself a little with your hands, touching the walls with your fingertips. Then do the same with the other foot.
What is she doing? This pose helps to feel your body and learn to keep a good balance. It also opens the hips, gives discharge to the body and strengthens the ankles and arches of the feet.
It is ideal for warming up and strengthening the back and sides of the legs (and body) that get numb during a long trip.
Transfer all your weight to your straightened left leg. Slowly lift your right leg, wrap your right hand around the big toe of this foot, or just grab the top of your foot if you are wearing shoes, and straighten your leg so that it is parallel to the floor. If stretching is not enough to fully straighten the leg, you can leave it slightly bent at the knee. Then do the same with the other leg.
What is she doing? Improves the sense of balance, stretches the lower back and quadriceps of the thigh, strengthens the body.
Ideal for stimulating those parts of the brain that are responsible for balance.
Legs together or shoulder width apart. You lean forward, trying to reach the floor with your hands. At the same time, the legs should be straightened, the back of the thigh surface is relaxed. When bending, the back should be flat and you should stretch your lower ribs to the hips, with your chin behind the knees. If you can't reach the floor with a straight back, you can bend your knees a little.
What is she doing? It stimulates blood flow to the brain, stretches the muscles of the hips and the back of the back, relieves tension from the spine.
Ideal for relieving back pain after traveling on uncomfortable and hard seats.
One leg is pulled back and rests against the wall. The second leg is straightened and stands firmly on the floor. Tilt the body forward to the leg, continue to gently lift the opposite leg back and up, using the wall as a safety net.
What is she doing? It stretches the thigh muscles well, relaxes the hip joints and improves blood flow to the brain.
Perfect for testing your flexibility.
Stand exactly sideways to the wall, with your left leg turned towards the wall. Start leaning to the left until the fingers of your left hand touch the floor not far from your left foot. Simultaneously with the tilt of the body, lift the right leg up and to the side until the angle with the left leg is 90 degrees. Make sure that the body and pelvis are turned to the side. The knee of the supporting leg is slightly bent.
A more complicated option is to bend your right leg at the knee, wrap your hand around her foot and gently pull her heel to the thigh.
What is she doing? Improves balance, strengthens the body and keeps the thigh muscles in good shape.
It is ideal for bringing numb legs to their senses and waking up.
Stand in a lunge, the right leg is in front, the knee is bent, the left is pulled back, the knee is straightened. Make sure that the legs are on the same line, and the angle in the bent knee is 90 degrees. In this position, turn the body to the side, put your right hands next to the foot so that your shoulder is behind the knee. The foot of the left foot should be turned slightly to the side. Raise your left arm and stretch up and to the side so that it forms a straight line with your left leg and body. Then do this exercise on the other side.
What is she doing? Opens the inner surface of the thighs, stretches the hip joints, strengthens the quadriceps muscles of the thighs, opens and strengthens the body.
Ideal for getting rid of tension in the lower back and warming up stiff leg muscles.
A more advanced option is to straighten the bent leg, leaving the body turned to the side. The shoulder of the left arm is behind the left leg, the right arm is raised and stretches upwards, forming one straight line with the left arm. During this exercise, you should look at the raised arm, knees and back should be straightened. If you can't reach the floor with your hand with your back straight, then perform a lightweight version of this pose — with your left hand you rest on your hip and tilt down exactly as much as your ligaments let you.
Stand in a lunge, right leg forward, the angle in the bent knee is 90 degrees. The left leg is straightened and pulled back, the feet of both look forward, the back is straight, the arms are spread apart. At the same time, you should look straight ahead. The deeper you sit in the lunge, the better your hips will stretch.
What is she doing? Reveals the inner surface of the thighs, strengthens the quadriceps of the thighs and calf muscles, improves the condition of the ankles and body/
It is ideal for relaxation after sitting next to fellow travelers for a long time and gives a feeling of freedom at least for a short time.
