Q: Wait, what is “good sleeping alignment” on an airplane? If I could figure that one out, I’d be golden!

A: Well, I’d be happy to share this with you! I believe I was first introduced to this idea from Washington state based teacher Aadil Palkhivala some years back. And I have taken what I learned from him and maybe modified it a bit.  I use this sleeping alignment when I plan on trying to sleep on a plane. Ideally, you should try to get a window seat, so you will be less likely to be disturbed by your neighbors, and make sure to bring along certain props:

  • A small support for your lumbar spine, which could simply be a piece of clothing rolled up, that you can place in the small of your back.
  • A yoga strap.
  • A neck pillow (the horseshoe-shaped ones).  I have one that is filled with buckwheat husks, which is great because I can remove or add some to get just the right support for my neck.
  • Optionally, eye shades and/or ear plugs.

If the airline offers blankets, ask for two, one you can use for your lumbar support and the other to cover up with.

Now you are ready to set yourself up. First, scoot your butt as far back into the seat as you can. Tip forward from your hips a bit, then place your lumbar support in the small of your back and lean back into it. Feel free to tinker with it so it feels just right for you. Then put your seat belt on and tighten it snugly across your hips. This is actually important so that you don’t slide forward and end up collapsed in the lower back.

Next, make your yoga strap into a loop and place in around your legs, slipping it up to your mid-thighs and tighten it until your thighs are about parallel. This will help to keep your legs aligned and prevent you from dropping your knees to the right or left. If you have any history of developing blood clots, skip the strap part. It is also helpful to have ear plugs (really inexpensive) or noise canceling earphones (not so cheap). If you do, put them in now. Then place your neck support and lean your head back. Finally, if you have a pair of eye shades, put those on last.

You are now set up very evenly in your seat. Ideally, your forearms are both on the armrests (not always possible with neighbors, of course).  Once you wake up, you will still want to do some movement to relieve the stiffness of sleeping in a chair, but you may be surprised by the quality of the rest you get with this set up. Happy Flight!

—Baxter

 

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