and rest it on its heel, with toes pointing up and resting on the wall. Lean forward to the point of feeling a good stretch in the calf. Stretch 30 seconds per foot, gradually going deeper into the pose after a few breaths.


Etiquette tip: The next four


stretches can be done in an airplane seat or in the back of the plane.


The upper body stretch targets wrists, hands, arms, shoul- ders, back and the upper body in general. Sit upright with feet firmly planted on the floor. Lift arms up and interlace fingers before turn- ing palms to face the ceiling. Relax the shoulders and neck. The arms shouldn’t be covering the ears and can be adjusted by moving them a few inches forward or back. Tall individuals may need to bend their elbows, which still allows for stretching of the upper body.


Neck stretches release tension


and stiffness by tilting the head from side-to-side. Don’t make cir- cular motions, as they can cause neck and spine compression. If holding the head to assist a deeper stretch, be considerate of neigh- bors by pointing the raised elbow forward to cradle the neck instead of resting it on a seatmate.


Twisting the torso benefits both the spine and back muscles. Yogis believe that twisting mo- tions also massage internal organs. While twisting, hang on to the armrest with both hands and sit as upright as possible, with legs together and feet firmly planted. Don’t bounce into the pose or shift or lift buttocks off the seat, but make slow, fluid movements.


Bending forward while seated


gives the back, neck and legs a good, deep stretch. All of these movements work


well while we’re in the air and are equally useful on road trips, in the office or whenever we need a break.


Cynthia Bowman is a freelance writer in Los Angeles, CA, who spe- cializes in travel, culture and lifestyle topics. Visit JoyJournist.com.


44 natural awakenings Westchester/Putnam/Dutchess NY Edition Twisting the Torso Calf Stretch


Upper Body Stretch


Neck Stretch


Bending Forward WakeUpNaturally.com


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