Issue link: https://digital.copcomm.com/i/320391
By Caroline Klebl G earing up for a trip is exciting and the anticipa- tion of a planned destination can be thrilling. But sometimes getting there really isn't half the fun; whether the journey is an hour or 15 hours, we all experience the aches and pains of sitting for long periods of time. You may have heard it's a good idea to get up and walk around to increase circulation, and that is particularly recommended for any travel in w h i c h you're maintaining the same position for four hours or more. The longer you are essentially immobile, the greater the risk for developing a blood clot, or thrombosis. Often the clot will be- nignly dissolve of its own accord, but occasionally a portion of it can break off and travel to the lungs, causing a blockage that could be fatal. The Centers for Disease Control and Prevention (CDC) notes that in addition to the more obvious high risk factors, such as recent surgery or injury, obesity and being older than age 40, pregnancy, the use of estrogen-containing contra- ceptives and hormone replacement therapy should also prompt you to be more proactive. CDC recommends ankle rotations and alternat- ing pulling one knee toward your chest. We are going to take it a step further with yoga poses you can per- form on a plane. You can't really do these in your seat, but when the seat belt sign has been turned off and most passengers are happily snoozing or watching a movie, you can usually fi nd a little space outside the restrooms. Vrkshasana (Tree pose) Stand on left foot and place the sole of the right foot against the inner left leg, preferably above the knee. Lift the sternum; place the palms of the hands together in front of the chest. Relax the shoulders and breathe deeply. Switch sides. Uttanasana (Standing forward bend) Stand with the feet hip- width apart. Cross the arms at the elbows. Keep- ing the legs straight, ex- hale and lower the torso forward and down. Allow the arms, crossed at the el- bows to drop down to the fl oor. Relax the neck and breathe deeply for 5–10 breaths, then inhale as you roll back up to standing. Utkatasana (Fierce posture, or Chair pose) Place the feet next to each other. Bend the knees and lower the hips as if you are about to sit in a chair. Optionally, step the feet wider than hip width apart, bend the knees and lower the hips down into a squatting position. Standing Twist Place the hands on a wall, shoulder-width apart, keeping the chest facing the wall. Draw the shoulders back and relax them down. While keeping hands fl at on the wall, rotate the feet and body so they are pointing 90 degrees to the left. Hold for 5–10 breaths. Then walk the feet so that they are pointing 90 degrees to the right. Stay here for 5–10 breaths. Seated Yoga Deep breathing Sit with straight spine. Place the feet on the fl oor, hip width apart. Draw the shoulders back. Take a few deep breaths through the nose. Exhale completely and inhale, lift and spread the rib cage for 10–15 breaths. Exhale through the nose. Meditate Sit with a straight spine. Place the feet on the fl oor hip width apart. Put your attention on your breath. When thoughts arise, let them go and bring your awareness continuously back to the breath. Continue for 15–30 minutes. Caroline Klebl conducts ashtanga teacher training programs and re- treats in L.A. and in tropical d e s t i n a t i o n s around the world. www. sourceofyoga. com A yoga break keeps things from getting kinky TRAVEL ASANAS FOR TINY SPACES yoga & spirit 18 wholelifetimesmagazine.com WLT-JUN-JULY-26.indd 18 5/26/14 2:09 PM