In short
After a long flight, gentle movement, daylight and water help more than a hard workout. Walk, do slow stretches for the hips, back and neck, practise calm breathing, and get outside in the morning light to help your body clock adjust. In Kochi, a slow traditional class on your first or second morning is a good way to reset.
Plenty of people looking for a yoga class in Fort Kochi have only just arrived, often after a long journey with at least one connection. They are stiff, a little dazed, and unsure whether yoga is a good idea when they are this tired. Done gently, it usually is.
This guide covers the journey itself and the first days after it. For our class times and what a class involves, see the guide to yoga in Fort Kochi.
- Most helpful
- Daylight, water, gentle movement
- On the plane
- Move every hour or two
- Arrival day
- 10 minutes of gentle yoga
- India time
- IST, UTC+5:30, no clock changes
- First class
- Day one or two, gently
- Tell the teacher
- You have just flown in
What a long flight does to the body
- Hours of sitting shorten the hip flexors and hamstrings and load the lower back.
- Dry cabin air leaves you more dehydrated than you feel.
- Broken sleep leaves the nervous system on edge.
- A shifted body clock — jet lag — makes you sleepy and alert at the wrong times, often for several days.
Yoga cannot remove jet lag, but it can ease the stiffness, calm the nervous system and give each day a regular anchor, which helps.
On the plane
- Stand and walk in the aisle every hour or two when it is safe to do so.
- In your seat: ankle circles, pointing and flexing the feet, and lifting the heels, a few minutes at a time.
- Gentle seated twist and slow shoulder rolls to ease the back and neck.
- Drink water regularly, and go easy on alcohol.
- Slow breathing — a longer out-breath than in-breath — helps you rest.
If you have a history of blood clots or other risk factors, ask your doctor about precautions for long flights before you travel.
Your first 24 hours in Kochi
- Get daylight, especially in the morning. Light is the strongest signal for resetting your body clock. A slow walk along the Fort Kochi waterfront is ideal.
- Eat lightly at local mealtimes, and drink plenty of water; Kerala’s heat adds to the dehydration of the flight.
- Keep naps short, if you need one at all, and avoid sleeping through the afternoon.
- Do ten minutes of gentle yoga before bed — see below.
- Go to bed at a local, reasonable hour.
A ten-minute routine for arrival day
| Practice | How | Time |
|---|---|---|
| Legs up the wall | Lie with your legs resting up a wall, arms relaxed | 3 min |
| Knees to chest | Hug the knees gently towards the chest and rock slightly | 1 min |
| Cat–cow | On hands and knees, slowly round and gently arch the back | 1 min |
| Child’s pose | Knees apart, fold forward over a cushion | 1 min |
| Gentle lying twist | Knees bent, let them lower to each side | 2 min |
| Humming bee breath | Sitting, hum softly on long out-breaths | 2 min |
Keep everything slow and easy. If you have high blood pressure, glaucoma or are pregnant, skip legs up the wall and ask your doctor what suits you. More breathing practices are in pranayama for beginners.
Time differences with India
India runs on Indian Standard Time, UTC+5:30, all year. The gap therefore changes when other countries change their clocks.
| From | Their summer time | Their winter time |
|---|---|---|
| London | India is 4 h 30 min ahead | India is 5 h 30 min ahead |
| Central Europe (Paris, Berlin) | India is 3 h 30 min ahead | India is 4 h 30 min ahead |
| New York | India is 9 h 30 min ahead | India is 10 h 30 min ahead |
| Sydney | India is 5 h 30 min behind | India is 4 h 30 min behind |
When to join your first class
Your first or second morning is often a good time: a slow traditional class gives the day a fixed, early start, which helps the body clock settle. Our classes run every day at 7:30 am and 3:30 pm. When you arrive, tell the teacher you have just flown in, rest whenever you need to, and do less than you think you can. Message us the evening before a morning class so we can tell you the venue.
If you are planning a longer stay, see a week of yoga in Fort Kochi, and for the rest of your first days, things to do in Fort Kochi.
Practise with us in Fort Kochi
Traditional two-hour Hatha Yoga classes, mornings 7:30–9:30 am and afternoons 3:30–5:30 pm. All levels, no booking needed. Message us for the day’s schedule.
Common questions
Does yoga help with jet lag?
Yoga cannot remove jet lag, but gentle practice eases stiffness from sitting, calms the nervous system and gives the day a regular anchor. Daylight, water and sleeping at local times matter most.
What yoga poses help after a long flight?
Gentle, restful ones: legs up the wall, knees to chest, cat–cow, child’s pose and a gentle lying twist, followed by slow breathing such as humming bee breath.
Should I exercise hard after a long flight?
Usually not on the first day. A walk in daylight and gentle stretching are more helpful than a hard workout while you are dehydrated and short of sleep.
What is the time difference between India and the UK?
India is 4 hours 30 minutes ahead of the UK during British summer time and 5 hours 30 minutes ahead in winter. India does not change its clocks.
Can I join a yoga class the day I arrive in Kochi?
Yes, if you feel up to it. At Santhi Yoga, tell the teacher you have just flown in, rest whenever you need to, and message us the evening before if you plan to come to the 7:30 am class.
What exercises can I do on a plane?
Walk the aisle every hour or two when safe, and in your seat do ankle circles, heel lifts, gentle twists and shoulder rolls. Drink water regularly.
Known to his students as Achu, Aksharanand trained in the Sivananda tradition and holds an Advanced Teacher Training Certificate. He has taught Hatha Yoga, pranayama, meditation and Vedanta philosophy in Fort Kochi for over fifteen years, across more than 5,000 group classes.