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Simple Jet Lag Sequence

A simple sequence to aid jet lag recovery.

Contents

Introduction

This sequence should be used by those recovering from jet lag. The first few days after a long flight should entail very quiet yoga, as it is thought that it is the nervous system that needs to recover more than our bodies. A walk and some sunlight are helpful for adjusting, and some time during the day you could try at least 30 minutes of the following poses.

Equipment required

For some of the poses in this sequence the following equipment may be required. As always, replacements can be used where necessary.

  • 1 x chair
  • 1 x block
  • 1 x bolster
  • 3 x blankets

View sequence

Supta Virasana
Supta Virasana
3-5 minutes

Leg lying back over some folded blankets or a few cushions.

Virasana Forward
Virasana Forward
1-2 minutes

Extend buttocks down to heels. Arms forward. Forehead supported on floor, brick or blanket.

Adho Mukha Svanasana
Adho Mukha Svanasana
1-2 minutes

Hands on the floor to the wall. Head resting on a support such as a brick or folded blanket.

Virasana Forward
Virasana Forward
1 minute

Extend buttocks down to heels. Arms forward. Forehead supported on floor, brick or blanket.

Dandasana
Dandasana
30 seconds

Hands by the sides of the hip. Raise the sternum up. Head back in line with shoulders. Backs of knees towards the floor.

Simple Cross Legs Forward
Simple Cross Legs Forward
45 seconds per side

Rest forehead on support. Use height under buttocks if needed. Switch the cross of the legs.

Baddha Konasana
Baddha Konasana
2 minutes

Use a blanket or brick for support if needed.

Upavistha Konasana Head Up
Upavistha Konasana Head Up
1 minute

Hands by the sides of the hips of bend forward to hold feet to capacity. Hold upright.

Upavistha Konasana Twist
Upavistha Konasana Twist
30 seconds each side

Take opposite hand to foot or use a belt. Bend forward over leg to capacity.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1-2 minutes

Head resting on support.

Salamba Sirsasana Wall Support
Salamba Sirsasana Wall Support
3-5 minutes

Use wall as support if needed.

Alternative: headstand preparation [see next]

Headstand Preparation with Blocks
Headstand Preparation with Blocks
5-6 breaths

Head on floor, walking in, block in back if available. Repeat 3-4 times holding to capacity.

Salamba Sarvangasana I
Salamba Sarvangasana I
5 minutes

To a chair, or in the middle of the room.

Halasana
Halasana
3 minutes

Feet to chair or floor.

Supported Setu Bandha Sarvangasana
Supported Setu Bandha Sarvangasana
5-7 minutes

Over blankets or firm cushions.

Simple Cross Legs Forward
Simple Cross Legs Forward
1 minute per side

Rest forehead on support. Use height under buttocks if needed. Switch the cross of the legs.

Savasana
Savasana
5-10 minutes

With three fold blanket support if available.