Yoga poses for jet lag: 8 asanas to help you feel refreshed

If you frequently travel to places far away from your home, you will probably be familiar with jet lag. Right from poor sleep quality to exhaustion to difficulty concentrating, these symptoms can be a dampener after a fun-filled journey. Clearly, you wouldn’t want to experience these symptoms when you would be expected to stay sharp for an important meeting. Even if you travel for leisure, you would want to enjoy every moment of it rather than struggling with jet lag. Well, you can combat jet lag by doing yoga. All you have to do is pick one of these yoga poses for jet lag.

What is jet lag?

Jet lag is something that you experience when you travel across time zones. It is when your normal sleep pattern gets disturbed after taking a long flight. It is a common, but short-lived problem, according to the UK’s National Health Service.

Here are some of its symptoms:

• Difficulty sleeping during bedtime and waking up the following morning
• Exhaustion
• Unable to stay awake during daytime
• Problem concentrating
• Memory issue

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

Can yoga help with jet lag?

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

• Many yoga poses enhance blood flow, reducing swelling and discomfort from prolonged sitting.
• Yoga’s focus on breath work and gentle movement helps lower stress levels and boosts energy.
• Yoga promotes relaxation and can help reset your circadian rhythm, aiding in better sleep.
• Yoga can stimulate digestive organs, combating issues like bloating and constipation common during travel.

Yoga poses for jet lag

You can do these yoga asanas to combat jet lag:

1. Hastapadasana or Hand-to-Foot Pose

• Stand erect with hands at your sides and feet together.
• Inhale and raise both hands above your head, arching back slightly.
• Exhale and bend forward, keeping your legs straight, and try to touch your toes.
• Bend your elbows and grip your ankles, bringing your head towards your knees.
• Hold this position with breath suspended, then stand straight.

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

2. Garudasana or Eagle Pose

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

Garudasana can enhance balance, focus, and coordination, overcoming disorientation.

3. Vakrasana or Spinal Twist Pose

• Sit on the mat with legs stretched forward and hands beside your body.
• Inhale and stretch your hands forward to shoulder level.
• Exhale, swing your hands to the right, twisting your spine.
• Return to the starting position then repeat on the other side.

It can stimulate digestive organs, helping in relieving constipation and bloating.

4. Paschimottanasana or Seated Forward Bend Pose

• Sit with legs stretched forward, feet together, and spine erect.
• Raise your arms to shoulder level and inhale.
• Exhale, bend forward, and try to hold your toes, pulling them inward.
• Maintain the position 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 palms beside your chest.
• Inhale, lift your head, shoulders, and chest off the ground, using your back muscles.
• Hold the pose with breath suspended then go back to the starting position.

Cobra pose can help in opening the chest, improving breathing, and reducing lower back pain.

6. Sarvangasana or Shoulder Stand Pose

• Lie supine then exhale and lift your legs to a right angle.
• Raise your hips and support your back with your hands, lifting your legs upwards.
• Hold the pose, breathing normally, then gently lower back to the starting position.

This improves circulation and lymphatic drainage, reducing leg and foot swelling.

7. Shalabhasana or Locust pose

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

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

8. Makarasana or Crocodile Pose

• Lie in a prone position with your legs apart and arms folded under your head.
• Close your eyes and breathe normally, relaxing your body completely.
• Maintain 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 travelling. This way, you can effectively manage and relieve the symptoms of jet lag and have a more comfortable travel experience.