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546 Woodside Terrace, Madison, WI 53711
ph ++1.608.204.2717 fx ++1.608.204.3818 toll free ++1.877.200.2844 info@greenconciergetravel.com Find us on Facebook
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Taking Care of Yourself While Traveling from Nancy C. Pullen, Madison, WI
One simple activity is to bend over with a straight back and stretch for 5 seconds. This will work in flight and between flights.
Travel is usually coupled with stress as we rush to get ready, deal with delays, in addition to the general lack of normalcy of our basic physical needs. Airline travel often throws off our biorhythms, specifically our circadian rhythm—especially if traveling west to east. Traveling by air is stressful for our bodies from inadequate sleep and liquid intake, as well, as our eating and exercise patterns are thrown off. Any of these factors can result in feeling tired, dehydrated, tense and irritable. The more stressed before and during travel, the more one is prone to jet lag. One way to prevent jet lag and promote a better sense of ease with airline travel is to plan ahead. Plan to drink more fluids/water before, during, and after travel (you can bring an empty water bottle thru the check system – then fill it up with water before boarding the plane), bring healthy snacks (such as fruit, carrots, nuts, yogurt, etc.), and do some simple exercises on the plane. Overall when traveling, eat less than usual and avoid alcoholic beverages. Also, try not to carry too much weight with you to prevent muscle strain or injury. Some simple activities on a plane can help prevent sluggishness and the more dangerous blood clots (thrombosis) in your legs. Try several simple activities below on the plane:
Simple relaxations exercises such as three to five minutes of slow abdominal breathing can be useful once in your seat on the plane. Try a relaxation breath pattern that consists of breathing down into your lower lungs at the bottom of the ribs for a count of 5 - 6 seconds in, hold without closing off your throat 3-4 counts, and then, breathe out slowly 6-7. After you have done this for 6-10 breaths stay laid back in the seat and enjoy your relaxation for a few minutes. For the relaxation pattern, be sure the breath out is longer than the breath in. [i.e, breath IN 4-6, HOLD 3-4, OUT 5-8.] In addition, once you arrive at your destination a few simple yoga poses can help refresh you and will help prevent jet lag.
Legs up the wall: Nancy has modified this stretch to show using a folded blanket for slight neck support and hands in a relaxed contemplative position.
Legs up the wall: Nancy shows this stretch without any neck support and legs and rump a little away from the wall and arms extended. More flexible travelers will be able to get right next to the wall.For a more in depth description of how to deal with jet lag and general relaxation, look for Judith Lasater’s chapter on Disturbed Rhythms in her book RELAX AND RENEW, published in 1995. She is a physical therapist and master yoga teacher; this book covers many other great restful and renewing yoga poses for a general stressful life. It is remarkable how much intended rest poses can help us bring ease to our busy days. Also, practicing in regular hatha yoga into your week can also bring more ease, strength, flexibility, deep relaxation and an overall sense of balance of your body and spirit by quieting your mind. HAPPY TRAVELS Nancy Pullen is a certified Kripalu yoga instructor in Madison Wisconsin at the Quarry Arts Building, at 715 Hill St. near University Ave. She is also a psychologist in private practice at Isthmus Psychotherapy (isthmuspsychotherapy.com) and teaches nursing at Edgewood College. Contact her at nccp@tds.net. |
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546 Woodside Terrace, Madison, WI 53711
ph 608.204.2717 • fx 608.204.3818 • toll free 877.200.2844
info@greenconciergetravel.com
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