On my last trip to Ibiza to the Balearic Bootcamp I had the pleasure of meeting Louise the founder of Carte Blanche Body Balance. Louise is a very amazing yoga teacher who I rave about in my post on the Balearic Bootcamp here. Since being back in England myself and Louise have kept in touch and I am excited too say that in October myself and Lottie Murphy will be joining her on her yoga and meditation retreat which I am SO EXCITED about. One it means I can go back to Ibiza which is the best news ever and secondly it means more yoga with Louise and her soothing Scottish accent….basically going to be falling asleep all the time in Ibiza with her haha. Since launching the travel section of The Nutritionista and the prospect of lots of plane journeys ahead I have asked Louise to write a guest article for The Nutritionista on her top 5 post flight yoga moves. I hope you enjoy x

Top 5 Post Flight Yoga Moved by Louise Cameron Founder of Carte Blanche Body Balance

If you are anything like me travelling means rushed meals, convenience foods and general stress from running to catch trains, planes and automobiles. On the other side of my journey I feel like a recoiled spring of muscle tension. I have sore back/neck/shoulders from the carrying/lifting of my not so light luggage, my stomach is bloated, my feet are puffy, and my digestion system out of synch. Generally I feel fatigued and lethargic. 

I used my expertise and skills in physiotherapy and yoga to create my top 5 yoga moves to help counter balance the negative effects of travelling, put the spring back in my step, enabling me to relax and enjoy my travels.

Remember to use rhythmical breaths during the poses. Breathe all the way in through your body, feeling the air fill your abdomen, travelling to open your ribcage up and out, all the way to the top of your collarbones, then release/exhale feeling your body soften.

Childs Pose (Balasana)

Calms and relaxes your mind

Opens up the hips to counter balance the shortened muscles from sitting. For this benefit take the knees wide apart.

Elongates your spine and lower back

Helps digestion. For this benefit take the knees closer together, this way you will massage the abdominal area with your legs as you breath in and out.

Legs up wall pose (Viparita Karani)

Reverses the effects of sitting and standing and gives the head and upper limbs a rebalancing boost of blood circulation

Easies headaches

Reduces swelling and edema to your lower limb, feet and ankles. It works by using gravity to move fluid towards the lymph nodes in your groin to be drained.

Relieves tired legs

Downward Dog (Adho Mukha Svanasana)

Elongates and lengthens your spine. The traction and gravity reverse the compression from the downward force experienced in sitting and standing.

Stretches back of legs. The hamstrings are shortened and tightened during sitting.

Extended Side Angle Pose ( Utthita Paravakonasana)

Aids digestion and constipation. This lovely twist massages and stimulates your abdominal organs.

Eases lower back and shoulder pain caused by sitting or carrying luggage

Stretches out your groin area after long periods of sitting.

Energises your body by stretching one side from your fingers to your toes (remember to repeat on both sides for symmetry and balance)

Revolved Crescent Lunge Pose  (Parivrtta Anjaneyasana)

Helps resolve digestive problems. This detoxifying twist will help rinse out toxins consumed and help aid your digestion function.

Eases tension to your back, neck and shoulders. Counteracting the postural strains and tension from your muscles.