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In an ideal world we would all be able to fly first class and get eight hours of sleep before we reach our destination. The reality? We are sat bolt upright for 8 hours whilst we repeatedly jolt awake with an armrest in our backs and our necks welded to our shoulders. However there is help. There are now a host of comfort-inducing travel pillows available that might take the sting out of long haul flights and save your neck at the same time. 

Here are our favourite travel pillows: 

The Trtle Travel pillow 

This award-winning piece of kit provides proper technical neck support that’s ergonomically shaped into the curve of your neck and chin and it acts almost like you’re resting on an invisible hand.  All wrapped in a hypoallergenic fleece lining , it wraps around your neck like a scarf in order to support your head and neck in a comfortable position when sleeping. Half the weight of traditional U-shaped neck pillows, it is also small enough to fit into your hand luggage. At $30.85 it’s a small price to pay for a sleep on the go. Go to uk.trtltravel.com or amazon.com 

The Kallysleep Travel pillow 

If you’ve ever tried a memory foam mattress, you will understand how this pillow supports and moulds itself around your body. The Travel Memory Foam Pillow designed by Kally Sleep (who specialise in sleep related problems and pillows) has an ergonomic design, with a soft, jersey cover.  Designed to support around the chin, neck and base of the head, it wraps around firmly and tucks into itself around the front of your neck providing 360 degree softness and support in cramped flying conditions. It also rolls up into a ball and comes in its own bag to make transportation easier $37.08 www.kallysleep.com 

good travel pillows kally sleep
Kally Sleep Travel Pillow
Huzi Inifinity Pillow 

Described as ‘the best travel pillow ever made’, the Huzi infinity pillow is a long snake-like looped pillow (hence the word Infinity). It’s this shape that makes it multi-functional: you can wrap it around your neck a few times like a scarf to fully support your head and neck (no other support required); you can contort it to fit any space if you are next to the window on plane; you can wrap it around yourself to support your back and you can even twist it around your ears and eyes to cancel noise and light.  $43.27 www.infinitypillow.co 

good travel pillows huzi infinity
The Huzi Infinity Pillow
The Thermarest Down Pillow 

Thermarest specialise in sleep enhancing products for everyone from car campers to international travellers. With pillow foam sourced from upcycled foam from some of their other products, the result is a filling that packs up really small yet expands big and then rolls away very tightly to tuck into your hand luggage. Perfect for planes, trains or camping under the stars, it can also be used as a proper pillow if you don’t like the look of the ones your hotel has to offer. With various washable pillow covers to choose from it is also available in small (12 x 18”), medium (14 x 18”) and large (16 x 23”) and x large (16.5 x 27”). $19.47-$55.64 Amazon.com 

The environmentally friendly Thermarest travel Pillow
The environmentally friendly Thermarest Pillow
The J Pillow 

Awarded British Invention of the Year, the J Pillow is the brainchild of Gemma Jensen a former flight attendant who sure knows a thing or two about sleeping on the go. Filled with 3D polyester fibre, it’s supportive but soft –  the top of the J wraps around your neck or head depending on how or where you are resting  – whilst the downstroke of the J supports down the neck and wraps under your chin . Covered in soft, velveteen, washable material, it can be used anywhere from planes to reading in bed. With its own bag and a loop fastener it can also be attached to your luggage so won’t risk losing it on the go. $35.79  Jpillow.co.uk

Yoga can benefit us both mentally and physically when travelling. Our new columnist, yoga teacher Sara Quiriconi (aka @livefreewarrior) gives her complete guide to the ways in which yoga can counteract the effects of flying.

Plane Posture

Firstly, let’s talk about plane seats and posture. When we’re seated for long periods of time in the same, small, cramped position, our muscles get tight, short and lose their flexibility. We need this flexibility in order to stay healthy and mobile in our daily lives and normal movement, and in order to prevent injury and increase our longevity. Combined with dehydration in the air, being sedentary for so long sets us up for injury, low energy and poor performance when we land. However, moving our bodies in stretches gets the energy and fluids moving more effectively throughout your body, reopening those tight, still muscles once again.

Sara Quiriconi is our resident yoga expert
Sara Quiriconi is our resident yoga expert
Say yes to post-flight Yoga

For long haul flights, jumping time zones throws off our natural circadian rhythms, or, our internal clocks. When we stretch, do yoga, breathe and move in sync, this can help us reconnect to our bodies and our natural cycles again. If you’re looking to wind down when you reach your destination and you can find a practice, it will help you to sleep better, and calm your nerves. Alternatively, if you’ve just landed and need a boost of energy, I would recommend having a video sequence ready to go that will revive you.

Stay Cool

When travelling I would recommend staying away from heated yoga, or Bikram. You’re already dehydrated from your flight and it’s better to recoup and keep those liquids in your body to balance and restore your system.  If you’re incredibly low on energy, check in with your body first to discover what it really needs to feel good again. Maybe opt for a 60 minute flow rather than the 90-minute power vinyasa. Yoga is about self-awareness and connecting your mind and body, not over working it.

Hourly Hydration

In addition to doing yoga, every hour you’re flying, drink a glass of water. This will help to counter the dehydration you experience from dry, circulated air in planes.

Landing Strip

While you don’t necessarily need a yoga mat in order to practice when you travel, it can become very handy for an airport floor or local studio and you know it’s relatively clean.

If you’re seeking a travel mat that does it all, I highly recommend you invest in the Manduka Pro Travel Yoga Mat $71.71. This mat is foldable to fit in your carry-on and grippy enough to hold you in a downward facing dog. Weight tops in at a light 1.1 kg but it still has a 2.5 mm thickness to protect your knees in a lunge.

yoga for jet lag manduka pro travel mat
The Manduka Pro Travel mat is lightweight but super grippy.

Here are five Yoga postures to do post flight that can help you feel vaguely normal again.

Downward Facing Dog

Why?

This pose helps to extend your spine  after a cramped flight and improves posture in the upper back (your thoracic spine). Simultaneously, downward facing dog awakens and stretches the entire back side of your body, including the hamstrings which may have become tight having been so sedentary for so long.

How to

Placing your hands shoulder’s distance apart on your mat, making an upside-down “V” with your body, and add a slight bend in your knees if it helps to lengthen your entire spine. Focus on extending your spine, and pedal the legs out one side at a time , synchronizing with your breath.

Why?

Lunges are a backbend, and help to open up the hip flexors, which lie at the front of our legs, connecting to our hip joints. These muscles, the hip flexors, become very short and tight from being seated for long hours. In addition, as mentioned earlier in this article, our upper backs suffer from the poor posture in airplanes. Lunges help to counter both of those problem areas.

Low Lunge

How to

Step your right foot forward, placing the knee over the ankle. Lower the left knee down gently to the floor. Reach your arms up overhead, lifting the chest bone higher towards the ceiling with each inhale. Gaze directly out in front of you, or slightly up if it feels OK on your cervical spine. Breathe, 5-10 breaths, then, switch legs and repeat.

Sara Quiriconi yoga for jetlag
Sara aka @livefreewarrior demonstrating Low Lunge

Happy Baby Pose

Why?

Happy baby opens up your inner hips and releases your spine back to its natural positioning. In addition, it’s a playful and relaxing pose, so it can bring a smile if you find yourself feeling stressed by travelling or when you really need that emotional release.

How to

Lie on your back and bend your knees, keeping your shoulders and head relaxed and connected to the ground beneath you. Place your hands to the back of your legs or, grab the soles of your feet with your hands so that your feet are directly above you. Rock, gently, back and forth, releasing the inner hips. Keep your feet flexed, which stretches your calves simultaneously.

Reclining Hamstring stretch

Why?

The main focus is our hamstrings in this posture, which get cramped and tight from being shortened when we sit in a bent knee position. Stretching your hamstrings and calves is crucial for circulation in the ankles and legs, which get severely compromised with air travel.

How to

Lie on your back place the soles of both feet towards the floor with knees bent. One leg at a time, grab the back of the right quad while extending the right foot towards the sky. Depending on your flexibility, you may be able to extend your leg all the way, or if you are very bendy you could grab the sole of your foot with your hands.

The important aspect here is to keep the spine and head connected to the mat, without straining the neck, and stretching the hamstring. Hold and breathe for 5-10 breaths, then switch sides. If you are flexible, stretch the bottom leg out along the floor instead of keeping it bent.

Reclining Spinal Twist

Why?

Neutralizing the spine with twisting is a beautiful follow up to the reclining hamstring stretch. Twists can help to reset the spine and realign, releasing all of the muscles that run up and down the support of our spinal column.

How to

Lie down and extend both legs out in front of you. Draw your right knee in towards your chest, take an inhale, and on the exhale bring your knee across your body to the left side. The knee does not have to touch the floor, but it is important to keep the shoulders connected to the mat. Extend your right arm towards the right side, and look up or over towards the right fingertips with your gaze. Breathe, 5-10 breathes, then switch sides.

Follow Sara @livefreewarrior