Chicago Woman

By BijaB

Simple Exercises for the Traveler:  These simple exercises are part of a series developed by health and wellness expert, Bija Bennett. 

They are tailored to keeping travelers healthy and balanced. You need to be energized when flying East to West and relaxed when flying West to East. 

by Bija Bennett, February 2016

Fighting fatigue on the road has just become easier, thanks to a series of exercises for body intelligence, stress reduction, mental focus, and enhanced sleep. 

For frequent travelers, learning how to move and breathe in a particular way helps relieve insomnia and gives you the tools to either increase or calm your energy. Based on a simple series of movement and breathing techniques, these two post-flight exercises can help reduce jet lag.

After flying East to West, this posture energizes you, helping you stay awake until bedtime.


1. Start standing, feet parallel, arms at your sides; lengthen your head and neck, widening your back.

2. Inhale, rise onto your toes, and bring both arms overhead. Hold your breath in for 3 seconds, keeping your chest expanded.

3. Exhale slowly and lower your arms as you come back to standing.

4. Repeat this sequence 4 to 6 times. 

5. Pause, and feel the increased circulation and awareness.


After flying West to East, this posture calms and relaxes you, preparing you to sleep.


1. Start lying on your back with your knees bent, feet off the floor, placing your hands on or behind your knees. 

2. Inhale, move your knees away from your chest, straightening your arms.

3. Exhale, tighten your belly and gently bring your knees and thighs toward your chest. Exhale and hold your breath out for 2 seconds.

4. Inhale, move your knees away from your chest, straightening your arms.


Check out Bija's feature in Chicago Woman Magazine

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