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5 Yoga Poses to Try Before You Fly

By U.S. News & World Report

Airports might be more stressful than a daily commute through heavy traffic. Between delayed, canceled and overbooked flights, it often seems you’re more likely to have a headache than a relaxing flying experience. Once you board your flight, the seats are designed to misalign your back. The scoop-shaped chairs are reclined just enough in their “upright” position that they almost force you to slouch. Plus, navigating your personal space when a stranger’s arm and leg are spilling over into your tiny allotted area makes the whole experience a little too close for comfort.

But good news: There’s no shame in practicing yoga in the airport. In fact, many airports even have yoga rooms. So before you board your next flight, take ten minutes to practice these five yoga poses to have a pain-free and more tranquil flight.

1. Down Dog

This pose is great to reverse the painful airplane back. Start in a pushup position with your wrists under your shoulders and your back and legs flat, like a plank. Make sure your hands point straight forward. Without moving your hands or feet, stretch your hips up and back, in an upside-down V-shape. Once you lift your hips up, look at your feet and check that they are about hip-width apart and straight. Then, bend your knees a good 4 inches, work your arms straight and get a lift in your lower back. This alignment is key. Try straightening your legs — but stop as soon as that lift in your lower back becomes compromised.

2. Side Angle

If you were to practice one standing pose, this one is the most beneficial. There is a big release in your lower and middle back when you stretch the sides of your torso laterally through this pose. Collapsing through the sides of your body or slouching is a recipe for pain. Start in Warrior II, with your front foot pointing straight forward and your knee pointing straight over your front foot. Bend your front knee until your knee is right over your ankle and your front thigh is parallel to the floor. If your right foot is forward, bring your right forearm to rest on your front thigh, and stretch your top arm alongside your ear with your palm facing down. Stamp your back foot down heavily to set your back upper thigh into its socket. Keep that form as you tuck your front hip down and under and lengthen your back.

3. Triangle

Start in Warrior II again. This time, straighten your front leg, reach your front arm forward and touch your front hand down, just outside your outer shin. Without moving your feet, draw them toward one another, until your legs are absolutely straight. You will feel that power from your feet all the way up into your pelvis. Keep that strength and stretch back down through your feet, extend your back and reach up through your top hand. If it does not hurt your neck, look up toward your top fingertips. Make sure your shoulders do not round forward and your back does not collapse or round. If they do, get taller in your stance. This pose is wonderful to strengthen and stretch your legs, back and neck — all the trouble areas you will likely have during your flight.

4. Wide Angle Standing Forward Fold

If your legs get achy or numb during your flight, this pose is for you. Step your feet far apart, so that when you extend your arms out to the side, your ankles are right underneath your hands. Make sure your feet point straight forward and your feet are even with one another. Hinge from your hips and bring your hands on the floor in front of your feet. Keep your weight in the heels as much as the tops of your feet. You should feel your hamstrings stretch, while the front of your legs engage. As your hamstrings open, walk your hands closer to your feet. Straighten your legs, lengthen your back and bow forward.

5. Twisted Thigh Stretch

If your lower body tends to be tight, it could lead to pain all the way up into your back. This stretch will start to open your quads and release any stiffness in the lower back. Start in a lunge with your front knee over your ankle and your back foot vertical. Lower your back knee to the ground gently, and make sure your weight is shifted to the center of your thigh and not on your kneecap. If your right foot is forward, reach your right hand back for the outer side of your left foot. Once you have your foot, lengthen both sides of your torso, twist your chest open and set your top shoulder back. Draw your heel towards your outer hip, and drag your back knee forward to lift your hips up toward your heel. Point and engage your back foot by flicking your toes back against your hand. If you feel any discomfort in your knee, try padding it. If you feel your hamstring about to cramp, release the foot and come out of the pose.

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5 Yoga Poses to Try Before You Fly originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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