Skip to content
Go to Home Page
News

Baggage Claim Yoga: Post-Flight Exercises

May 14, 2017
•
4 min read
featured exercise
The cards we feature here are from partners who compensate us when you are approved through our site, and this may impact how or where these products appear. We don’t cover all available credit cards, but our analysis, reviews, and opinions are entirely from our editorial team. Terms apply to the offers listed on this page. Please view our advertising policy and product review methodology for more information.

Everyone hates waiting for bags after a long flight; your body is usually achy and stiff. So what better time to fit in some yoga? Here's a short series of poses I typically do in the airport baggage claim area. I recommend using a wall, a chair or even your carry-on bag handle as balance support. This sequence is particularly recommended for travelers with back and neck pain.

Downhill Skier

This move is designed to reestablish the lordotic (inward) curve in your lower back after having been in a flat position for most of the flight (we all tend to sit with a rounded or flat lower back by resting back into the seat).

Ross Rayburn demonstrates the "downhill skier" yoga exercise.
  1. Stand with your feet parallel, hip-width apart
  2. Bend your knees and place your elbows on your knees — into a downhill skier position
  3. By bending your knees and sticking your butt out, you create an inward arch in your lower back (the opposite of a flat/rounded back)
  4. Note: For people who are more flexible (indicated by front rib cage popping significantly forward), use your abdominal muscles to keep your rib cage toned
  5. Keeping the arch in your lower back, extend your spine longer through the top of your head (imagine the top of your head was pressing on the ceiling)
  6. Maintain the curve in the lower back while lengthening the spine for three to five deep breaths

Standing Triangle Twist

Twisting the spine is a big relief for your back. One of the secrets behind doing it right is to create stable resistance in the parts of your body that are naturally mobile or flexible, so that it's an actual twist of the spine and its muscles rather than unstable twisting, which has a less profound effect on the back.

The "standing triangle twist" will help relieve pain and stiffness in the back.
  1. Stand with left foot about two to three feet in front of the other. The front foot faces forward, the back foot (right foot) is angled 45 degrees and turned out
  2. Stabilize your feet and shins by isometrically scissoring them together (in other words, pull your feet and the shins toward each other without any movement)
  3. Twist your torso toward the front foot. Only twist about half of your maximum twist
  4. Keeping the lower legs steady, add some toned stability to your hips and lower back (imagine an abdominal corset getting a bit tighter)
  5. Stabilize the back knee (as you twist your torso, the knee will tend to twist as well, so it's better instead to keep it steadily pointing toward the same direction as the back foot)
  6. Increase the twist just short of your maximum (a maximum twist would have a forced or aggressive quality, which is not advisable)
  7. Hold for three to five deep breaths
  8. Repeat with feet in opposite starting locations

Shoulder Stretches

This move is particularly good for your upper back, shoulders and neck.

Ross Rayburn demonstrates shoulder stretches to try after flying.
  1. Stand tall with your legs hip-width apart
  2. Interlace your fingers behind your back
  3. Take such a deep breath that your chest puffs up like a superhero character — taller and wider across your upper back (avoid shrugging your shoulders)
  4. Keep your head and neck steady by imagining pressing your head back against a headrest
  5. Stretch your chest and shoulders by extending your hands and arms farther behind you and by standing even taller and wider
  6. Hold the post for three to five deep breaths

You might feel strange doing stretches while everyone else is standing around, but ignore that feeling! Your back and overall attitude will be so much better if you take advantage of this wait time to clear the deleterious effects of flying.

Ross Rayburn is a guest columnist for TPG. He teaches yoga workshops, trainings and retreats all around the world. You can follow him on Instagram and Twitter and at www.rossrayburn.com.

Daily Newsletter
Reward your inbox with the TPG Daily newsletter
Join over 700,000 readers for breaking news, in-depth guides and exclusive deals from TPG’s experts

All images by Brendan Dorsey, TPG's Assistant Editor.

TPG featured card

American Express® Gold Card

4 / 5
Go to review
Apply for American Express® Gold Card
Apply now
for American Express® Gold Card

at American Express's secure site

Terms & restrictions apply. See rates & fees.

Rewards rate
4XEarn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
4XEarn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
5XNew! Earn 5X Membership Rewards® points on prepaid hotel stays booked through AmexTravel.com or the Amex Travel App.
3XEarn 3X Membership Rewards® points on flights booked through AmexTravel.com, the Amex Travel App, or purchased directly from airlines.
2XEarn 2X Membership Rewards® points on prepaid car rentals booked through AmexTravel.com or the Amex Travel App and cruises booked and paid through AmexTravel.com.
1XEarn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
Intro offer
Open Intro bonus
As High As 100,000 points. Find Out Your Offer.
Annual fee
$325
Regular APR
See Pay Over Time APR
Recommended credit
Open Credit score description
Excellent to Good

Pros

  • Valuable dining and food-related credits
  • Flexible rewards with airline and hotel transfer partners
  • Multiple travel and purchase protections
  • No foreign transaction fees
  • Access to Amex Offers for additional savings (enrollment required)

Cons

  • Not as useful for those living outside the U.S.
  • Some may have trouble using Uber and other dining credits
  • You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $8,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
  • Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
  • Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
  • New! Earn 5X Membership Rewards® points on prepaid hotel stays booked through AmexTravel.com or the Amex Travel App.
  • Earn 3X Membership Rewards® points on flights booked through AmexTravel.com, the Amex Travel App, or purchased directly from airlines.
  • Earn 2X Membership Rewards® points on prepaid car rentals booked through AmexTravel.com or the Amex Travel App and cruises booked and paid through AmexTravel.com.
  • Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
  • Pay It® lets you tap in the American Express® App to quickly pay for small purchase amounts throughout the month and still earn rewards the way you usually do. Plan It® gives you the option to split up big purchases into equal monthly payments with a fixed fee. You’ll know upfront exactly how much you’ll pay.
  • Updated! $120 Dining Credit: Earn up to a total of $10 in statement credits monthly when you pay with the Gold Card at Grubhub (including Seamless), Buffalo Wild Wings, Five Guys, The Cheesecake Factory, and Wonder. This can be an annual savings of up to $120. Enrollment required.
  • $100 Resy Credit: Get up to $100 in statement credits each calendar year at over 10,000 qualifying U.S. Resy restaurants after you pay for eligible purchases with the American Express® Gold Card. That’s up to $50 in statement credits semi-annually. Enrollment required.
  • $84 Dunkin' Credit: Earn up to $7 in monthly statement credits after you pay with the American Express® Gold Card at U.S. Dunkin’ locations. Enrollment required.
  • $120 Uber Cash on Gold: Enjoy up to $120 in Uber Cash annually with your Gold Card. Just add your Card to your Uber account and you'll get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an Amex Card for your transaction.
  • New! As an American Express® Gold Card Member, you can enjoy complimentary Hertz Five Star® Status. Enjoy benefits like skipping the counter at select locations, adding an additional driver at no additional cost*, and vehicle upgrades**. Benefit enrollment and Hertz Gold+ registration are required. *Additional drivers must meet standard rental qualifications and must be a spouse or domestic partner to qualify as complimentary. Other additional drivers subject to fees. **Benefits are subject to availability and vary by location. Additional Hertz program Terms and Conditions including age restrictions apply.
  • Take advantage of a $100 credit towards eligible charges* at over 1,300 upscale hotels worldwide when you book The Hotel Collection through AmexTravel.com or the Amex Travel App **. *Eligible charges vary by property. **The Hotel Collection requires a two-night minimum stay.
  • Book your travel through the Amex Travel App with added peace of mind – backed by American Express® service and support. Only for American Express® Card Members.
  • Whenever you need us, we're here. Our Member Services team will ensure you are taken care of. From lost Card replacement to statement questions, we are available to help 24/7.
  • No Foreign Transaction Fees.
  • Annual Fee is $325.
  • Terms Apply.