Yoga for Jet Lag Recovery: Travel Smarter

Hello, friends, fellow adventurers, and yoga lovers! Who is always fond of travelling and fearful of that after-flight drowsiness? You have experienced the sensation, the groggy, disorienting one, when your internal clock is totally off its axis. That is jet lag and can indeed kill your travel plans. At Maa Shakti Yog Bali, we’ve found that yoga is one of the most natural ways to reset your energy and recover faster after long flights. However, what would you say should we tell you that there is actually a mild, effective mode of fighting it and being able to feel better than you do in less time? You have guessed it—yoga to jet lag!

Being longtime yoga teachers and having, honestly, our fair share of traveling around the clock, we have discovered that an intelligent yoga session can be a miracle to the healing of traveling. It is not about stretching; it is about reconnecting with your body, relaxing your mind, rhyming your system, and getting it back into harmony with ease.

The reason why yoga is your best travelling companion for jet lag.

Your circadian rhythm (natural sleep-wake cycle of your body) is interrupted when you have jet lag. It is able to result in fatigue, insomnia, digestive problems, and even moods. Yoga Traveler provides a comprehensive solution to this symptomology:

• Retraining Your Body Clock: There are specific poses and breathing exercises that can be used to help maintain your nervous system and tell your body when it is time to wake up and when it is time to sleep.
• Increasing Circulation: Long flights may indicate long times sitting that may cause stiffness and stagnant energy. Yoga influences your blood circulation, decreases swelling, and gives your system a boost.
• Relaxing your mind: Traveling is stressful, and jet lag may increase the level of stress. The confluence of breathwork and mindfulness in yoga contributes to the silence of the mental chatter and anxiety.
• Enhancing Sleep Quality: Releasing the stress and allowing relaxation, a light yoga session can get your body and mind ready to get more productive sleep, even in a new time zone.

The Yoga Series to Do When You Have Jet Lag.

The following is a basic and efficient routine that can be performed in the hotel room or even in a quiet spot within a lounge at the airport. Keep in mind that you should listen to your body and be mild!

1. Light Neck Rolls and Shoulder Shrugs.

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We can begin by relieving our upper body, which is where we tend to store a lot of the stress of travelling.

• How to: Sit somewhere, maybe cross-legged. There is the right ear; gently run your ear towards your right shoulder, holding it for a few breaths. Turn your chin slowly towards your chest, then lower your left ear to your left shoulder. Repeat a few times. Then shake your shoulders to the ears, and hold, and sigh.
• Why it is effective: Relaxes the neck and shoulders and improves blood flow to the head.

2. Cat-Cow Pose (Marjaryasana-Bitilasana).

It is an excellent method of body shocking your spine and making your internal organs feel massaged.

• How to: Lie on hands and knees, wrists lower than your shoulders, knees lower than hips. Breathing in, make the belly fall, the chest and tailbone (cow). Exhalation: Round your back, and bring your chin in (cat). Flow through this 5-10 times.
• Why it is beneficial: It makes the spine more flexible and activates the organs in the abdomen, as well as links the breath with movement, all of which are good in travel yoga.

3. Downward-Facing Dog (Adho Mukha Svanasana)

A classic for a reason! This is a stretchy pose that is slightly refreshing.

• How to: In Cat-Cow, bend your toes and raise your hips upwards in the form of an inverted V. Pull your feet out with a bending motion, one knee, then the other.
• Why it is good: It stresses the spine, lengthens hamstrings and calves (a great post-flight stretch!), and performs a gentle inversion of the body to help the circulation.

4. Standing Forward Bends (Uttanasana)

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An awesome stretch to your back and hamstrings and also grounding.

• How to: Walk slowly with your feet towards your hands in Downward Dog. Hang your head, maybe your opposite elbows. You are free to maintain a low arch in your knees.
• The reason why it works: It strengthens the hamstring and spine, relaxes the nervous system, and eases fatigue. This works well in the treatment of jet lag.

5. Legs-Up-the-Wall (Viparita Karani)

My ultimate recovery product after travelling! This relaxing posture is so soothing, and it drains fluid in the legs.

• How to: Sit in a position between one hip near a wall. Lie on your mat or bed and swing your legs on the wall. The pillow can be put under your hips to be more comfortable. Relax here for 5-15 minutes.
• Why it works: Calms the nervous system, decreases swelling of the feet and ankles, enhances circulation, and puts the body to sleep. A yoga of sleep wizard!

6. Supine Spinal Twist (Supta Matsyendrasana)

Light twists are awesome in spinal and digestive system detoxification and tension releasing.

• How to: Take a lying position and draw your knees to your chest. Roll both knees to one side and stretch your arms in an extension of a T. Turn your head over your shoulder. Wait a minute or two, and change positions.
• Why it assists: Relieves lower back pain and spins internal organs, which are often troubled with jet lag symptoms, and helps digestion, which is a typical issue with the jet lag symptoms.

7. Savasana (Corpse Pose)

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Never skip this one! Critical in incorporating the advantages of your practice.

• How to: Lie on your back with your legs straight and arms straight with palms up. Give yourself up to total relaxation. Stay here for 5-10 minutes.
• Reason why it works: This will enable you to get the maximum benefit out of the practice and therefore enable you to relax deeply and have a clear mind.

Beyond the Mat: Other Jet Lag Tips.

Although yoga is so powerful, some of the other tips that can aid you to overcome jet lag are

• Hydrate, Hydrate, Hydrate: Take lots of water before, during, and after your flight.
• Regulating your sleep: memorize your sleep habit and change it a few days before you depart.
• Get Some Sunshine: It is natural light that helps reconnect your circadian rhythm. Go out just now when you come!
• Avoid Caffeine and Alcohol: This is particularly true on the night before you want to sleep.
• Eat Lightly: Have lighter and easily digested meals on reaching the destination.

Go Smarter, Not Harder!

Thus, the next time you’re organizing a trip, don’t forget to bring your yoga mentality with you. How quickly and smoothly you adjust to your new surroundings can be significantly improved through the addition of even a brief yoga practice for jet lag. It all comes down to paying attention to your body, treating yourself with kindness, and accepting the journey—both on and off the mat.

Pleasant stretching and pleasant travels!