Yoga poses for jet lag: 8 asanas to help you feel refreshed | XpertsReviews.com

If you travel to places far from home often, you are probably familiar with jet lag. From poor sleep quality to exhaustion to difficulty concentrating, these symptoms can be a drag after a busy trip. Obviously, you wouldn’t want to experience these symptoms when you are supposed to stay sharp for an important meeting. Even if you are traveling for pleasure, you would want to enjoy every moment rather than battling jet lag. Well, you can beat jet lag by doing yoga. All you need to do is pick one of these yoga poses for jet lag.

What is jet lag?

Jet lag is a condition you experience when you travel across time zones. It happens when your normal sleep pattern is disrupted after a long flight. It’s a common but short-lived problem, according to the UK Department of Health. National Health Service.

Here are some of its symptoms:

• Difficulty falling asleep at bedtime and waking up the next morning
• Exhaustion
• Unable to stay awake during the day
• Concentration problem
• Memory problem

Sometimes it can also lead to indigestion, nausea, constipation and mild anxiety, according to the UK’s National Health Service.

Can yoga help with jet lag?

Yoga can relieve jet lag symptoms, says yoga expert Dr. Hansaji Yogendra. Here’s how:

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• Many yoga poses improve blood circulation, reducing swelling and discomfort caused by prolonged sitting.
• Yoga’s emphasis on breath work and gentle movements helps reduce stress levels and boost energy.
• Yoga promotes relaxation and can help reset your circadian rhythm, contributing to better sleep.
• Yoga can stimulate the digestive organs, combating problems like bloating and constipation, which are common during travel.

Yoga Poses for Jet Lag

You can do these yoga asanas to combat jet lag:

1. Hastapadasana or Hands to Feet Pose

• Stand up straight with your hands at your sides and your feet together.
• Inhale and raise both hands above your head, arching your back slightly.
• Exhale and lean forward, keeping your legs straight, and try to touch your toes.
• Bend your elbows and grab your ankles, bringing your head toward your knees.
• Hold this position while holding your breath, then stand up straight.

This asana can promote blood circulation to the brain, thereby reducing fatigue and refreshing the mind, says the expert.

2. Garudasana or Eagle Pose

• Stand up straight, put your feet together and keep your arms at your sides.
• Inhale and raise your arms to shoulder height.
• Exhale, lift your left leg and wrap it around your right leg.
• Cross your arms with your left arm under your right arm and curl them together, palms touching.
• Hold the pose and then return to the starting position.

Garudasana can improve balance, concentration and coordination, thus overcoming disorientation.

3. Vakrasana or Spinal Twist Pose

• Sit on the mat with your legs extended forward and your hands at your sides.
• Inhale and stretch your hands forward to shoulder level.
• Exhale, swing your hands to the right, rotating your spine.
• Return to the starting position then repeat on the other side.

It can stimulate the digestive organs, helping to relieve constipation and bloating.

4. Paschimottanasana or Seated Forward Bend Pose

• Sit with your legs extended forward, feet together and spine straight.
• Raise your arms to shoulder level and inhale.
• Exhale, lean forward and try to hold your toes by pulling them inward.
• Hold the position and then return to the starting position.

It can relax the nervous system, release stress and promote better sleep, says Dr. Hansaji.

5. Bhujangasana or cobra pose

• Lie on your stomach with your palms next to your chest.
• Inhale, lift your head, shoulders and chest off the floor using your back muscles.
• Hold the pose with the breath suspended then return to the starting position.

Cobra pose can help open the chest, improve breathing, and reduce lower back pain.

6. Sarvangasana or Candlelight Pose

• Lie on your back, then exhale and lift your legs to a right angle.
• Lift your hips and support your back with your hands, lifting your legs up.
• Hold the pose, breathe normally, then slowly return to the starting position.

This improves circulation and lymphatic drainage, reducing swelling in the legs and feet.

7. Shalabhasana or Locust Pose

• Lie on your stomach with your arms at your sides.
• Inhale, raise your right leg as high as possible without lifting your hips.
• Hold the position, then exhale as you lower your leg.
• Repeat with the left leg, then with both legs.

It can strengthen the back and stimulate digestion, thus combating travel-induced discomfort.

8. Makarasana or crocodile pose

• Lie on your stomach with your legs apart and your arms folded under your head.
• Close your eyes and breathe normally, completely relaxing your body.
• Hold this position for two minutes.

It is a deep relaxation pose that helps reduce stress and anxiety, promoting restful sleep.

Practice these yoga poses before and after your trip to effectively manage and relieve jet lag symptoms and enjoy a more comfortable travel experience.