Overnight passages are an inevitable part of the cruising lifestyle. They can be exhilarating, peaceful, and sometimes a little exhausting. Long hours at the helm, shifting winds, and the gentle (or not-so-gentle) motion of the sea can leave your body stiff and tired. The good news? A little movement goes a long way.
This simple cockpit-friendly yoga sequence I like to call, Wake-Up, Open-Up, as shown in my book and DVD, Yoga Onboard, is designed to keep you comfortable, mobile, and refreshed while you sail through the night. No special equipment required—just a few minutes of mindful movement to reset your body and ease tension.
- Seated Spinal Flow (Gentle Cat-Cow)
Sit comfortably with feet planted on the deck, hands resting on your thighs. As you inhale, lift your chest, arch your back slightly, and look up. Exhale, round your spine, tucking your chin toward your chest. Move with your breath for 5–10 slow repetitions to release tension in your spine and wake up your core.
- Shoulder Rolls
Sitting tall, slowly roll your shoulders forward, up, back, and down. Repeat five times, then switch directions. This simple movement helps ease tightness that builds from holding the helm or bracing against the movement of the boat.
- Seated Twist
Place your right hand on your left knee and your left hand behind you on the seat. Inhale to lengthen your spine, exhale to gently twist to the left. Hold for a few breaths, keeping your chest open and shoulders relaxed. Switch sides. This helps keep your back supple and improves circulation.
- Neck Release
Tilt your right ear toward your right shoulder, keeping your shoulders relaxed. Hold for a few breaths, feeling a stretch along the side of your neck. If needed, place your right hand gently on the side of your head for a deeper stretch. Switch sides. This is especially helpful after long hours of looking at the horizon.
- Leg Stretch & Ankle Rolls
Extend one leg straight in front of you and flex your foot. Slowly point and flex your toes a few times, then circle your ankle in both directions. Switch legs. This helps maintain circulation and prevent stiffness, especially if you’ve been sitting in the same position for a while.
- Seated Calf Raises
With both feet flat on the deck, press through the balls of your feet to lift your heels as high as possible, engaging your calf muscles. Hold for a moment, then slowly lower back down. Repeat 10–15 times to encourage blood flow in your lower legs and prevent stiffness.
- Seated Forward Fold
With feet planted, hinge at your hips and fold forward, letting your arms rest on your legs or dangle toward the deck. Take a few deep breaths, letting your upper body relax. This stretch is great for releasing tension in the back and calming the nervous system.
- Closing Breath
Sit up tall, close your eyes, and take a few slow, deep breaths. Inhale deeply through your nose, and exhale slowly. Let each breath ground you and restore your focus before continuing your watch.
Even a few minutes of mindful movement can make a big difference during an overnight passage. By keeping your body mobile and your mind present, you’ll feel more refreshed and ready to navigate the journey ahead.
