I’ve had my fair share of brutal flights, from unexpected delays to uncomfortable seats to that one time I found myself in the middle seat for 14 hours (never again). And this year? I’m adding a 3.5-year-old into the mix. Traveling with a tiny human is a whole different beast, but it’s taught me even more about how to prepare for long-haul flights like a pro.

So today, I’m sharing my must-haves, travel hacks, and expert organization tips to help you arrive feeling refreshed, comfortable, and ready to step into your Glow Within Retreat experience.

The Essentials I NEVER Fly Without

These are my non-negotiables for making a long-haul flight as smooth as possible:

1. Feeling Human: In-Flight Self-Care 🌿

Let’s be honest—airplane air sucks the life out of your skin and sitting in the same spot for hours isn’t exactly luxurious. Here’s what keeps me feeling fresh (or at least not like a total zombie) by the time I land:

✔ Toothbrush & toothpaste – Brushing my teeth mid-flight is an instant refresh. ✔ Micellar water face wipes & moisturizer – Airplane air is so drying —hydration is key. ✔ Chapstick – Because dry, cracked lips are not the vibe. ✔ Mascara & cream blush – A touch of color can make all the difference before landing. ✔ Favorite essential oil – A little lavender or peppermint can work wonders for relaxation. ✔ Moisturizing eye gels – Pop them on mid-flight for a spa-like moment in the sky.

2. Sleeping on a Plane: The Non-Negotiables 😴

Even if you’re not the best sleeper on planes, these items significantly increase your chances of actually resting:

✔ Neck pillow – Invest in a good one; your spine will thank you. ✔ Quality eye mask – The flimsy airline ones don’t cut it. A weighted or silk eye mask is a game-changer. ✔ Comfy socks + compression socks – Keep your feet warm and reduce swelling with compression socks. ✔ Scarf, shawl, or sarong – Works as a blanket, makeshift pillow, or even an extra layer if the cabin gets cold. ✔ Relaxing tea or sleep gummies – A gentle way to encourage rest without grogginess. ✔ Yoga nidra or guided relaxation – Sleep is by far the best way to survive a long haul flight. The sooner you can relax and nap the better. Use the tools that you know work for you. For me, that’s yoga nidra!

3. Entertainment & Staying Sane 🎧

Flights this long require entertainment strategy —otherwise, time slows to a crawl. Here’s what I bring to keep boredom at bay :

✔ Kindle or Audible books – Physical books are too bulky; audiobooks are great for when I want to close my eyes. ✔ Favorite podcasts – Download them ahead of time. I mix in mindset, storytelling, and comedy. ✔ Noise-canceling headphones – Essential for blocking out crying babies (including my own). ✔ Chargers & a portable power bank – Because the last thing you need is a dead phone when you land. ✔ Laptop/tablet (if working) – I usually work on flights, so my tech gear comes along. ✔ Games – No better time to learn sudoku or become an expert crossword puzzler

4. Staying Comfortable & Pain-Free ✨

✔ Topical pain cream & ibuprofen – Just in case of neck or back pain. ✔ Magnesium & riboflavin – Helps with muscle relaxation and avoiding headaches. ✔ Electrolyte powder + water bottle – Did I mention that hydration is key? Electrolyte packets make it easier to replenish. ✔ Hand sanitizer & sanitizing wipes – Yes, I wipe down my seat. No shame.

5. Smart Snacking Strategy 🍎🥜

Airport food is overpriced, and airplane food is… well, airplane food. I always bring my own snacks:

✔ Fresh produce (eat it before landing to avoid customs issues). ✔ Nut butter packets & olives – Healthy fats keep me full longer. ✔ Crunchy snack & something sweet – Because sometimes you just need a treat. ✔ Protein source – Think protein bars or nuts for sustained energy.

6. Organizing Important Documents & Tech 🔍

Staying organized while traveling makes everything 10x easier —especially on long-haul flights. Here’s how I keep track of the essentials:

Travel Documents: Keep Them Accessible

✔ Passport & Visa Info – In an easy-to-reach pocket or a digital scan on your phone. ✔ Flight & Hotel Confirmations – Save them in your email, Notes app, or a travel folder on your phone . ✔ Travel Insurance Details – Screenshot or print out in case of emergencies.

Tech & Cords: No More Tangled Messes

✔ Cord Organizer Case – Keeps chargers, adapters, and cables neatly stored . ✔ Universal Travel Adapter – A must if traveling internationally. ✔ Portable Power Bank – For keeping your phone charged on long layovers. ✔ Offline Downloads – Make sure your books, podcasts, and shows are ready to go before you board .

7. What to Wear & Pack in Your Carry-On

Comfort > Fashion. Always. My go-to long-haul outfit:

✔ Soft leggings or loose joggers – No stiff jeans allowed. ✔ Breathable top + cozy sweater – Cabin temps fluctuate. ✔ Slip-on shoes – Easy for security & in-flight bathroom runs. ✔ Weather-appropriate change of clothes – Including underwear & bra (because a fresh set makes all the difference after 20+ hours).

As for luggage, I always prefer a backpack over a shoulder bag— hands-free is the way to go, especially if you have a tight connection.

Final Travel Hacks to Make Your Flight Even Easier

✨ Hydrate like it’s your job – Start before you fly and sip consistently during the flight. ✨ Move every few hours – Stand up, stretch, walk the aisles—your body will thank you. ✨ Sync your sleep schedule early – Start adjusting to your destination’s time zone a few days before you leave . ✨ Don’t overpack your carry-on – Keep it light & efficient —you don’t want to be digging for things mid-flight. ✨ Use a digital wallet for boarding passes – Saves time fumbling for paper copies. ✨ Maximize the use of your layover time – Look at the maps of your layover airport and find your gates, any yummy looking restaurants, bathrooms, lounges, and yes… look for that yoga room and stretch it out. Your body will thank you! Your mind will too.

Final Thoughts: You Got This!

A long-haul flight doesn’t have to be miserable. With the right preparation, mindset, and essentials , you can actually enjoy the journey and step off the plane feeling refreshed and ready to embrace your retreat experience.

See you soon! ✨

Autumn 🌿💛

The post The Ultimate Guide to Surviving (and Thriving) on a Long-Haul Flight ✈️ appeared first on Ambuja Yoga.

How to find the cheapest flights for your yoga retreat

Whether you’re headed across the country or to a different continent you want to book cheaper airline tickets. No one wants to pay full price. There are plenty of airline ticket deals out there if you know how/where to find them.

This past year alone I have gotten some ridiculously cheap tickets from the west coast of North America; for example: Nicaragua  ($450), Thailand ($440), Bali ($460), Paris ($587/$408)… all from the West Coast! Awesome cheap tickets are out there; you just have to know where to find them.

Here are my favorite tips for finding the cheapest airline tickets.

1. Travelpirates.com and Holidaypirates.com

Travel Pirates rocks my world… in fact I have to make sure that I don’t go to their website too often because every time I do I see awesome airfares to places I want to go. I now limit myself to visiting only once or twice a week. Travelpirates.com posts airfare deals all over the world… some fares are error fares, some are sales, and all are at great prices. Also, they use kayak as their search engine, so it’s easy to use.

2. Kayak.com Flexible Date Search

ALWAYS use Kayak’s flexible date search (if possible +/- 3 days). It can save you hundreds of dollars on a flight. I don’t think I need to explain this one any further.

3. Travel Hubs

What are the travel hubs near you? Are they within driving distance? Or a short flight with a domestic carrier? I live in Bend, Oregon… the nearest international airport is Portland, which is a 3+ hour drive away. Portland sometimes has cheap flights, but I can usually save hundreds of dollars by commuting to Seattle or Vancouver, BC. The airports are busier, more flights, means more options and more competition. Look into hubs near you.

4. Check Regularly & Book When The Price Is Right

Do some research, check out Hopper, and find out what the best fare is. Know your buy price and when you see it, book it. Don’t wait. Also, check multiple search engines.

5. Flexible dates

You can find great deals flying most days of the week… although from experience Friday and Sunday are typically the most expensive… if you have any flexibility in your schedule take advantage of it and book an extra couple of days on your vacation. It will be totally worth it. You’ll have extra time to see the sights and get over any jetlag.

6. Farecompare.com

Farecompare.com has some decent tools for finding cheap flights when you don’t care too much about the destination… perhaps book a cheap flight to a destination and then look for a yoga retreat? This would only work in a place like Bali or Costa Rica where there are tons of yoga retreats.

7. Hopper App

Hopper app is a new to me app and I love it. You search your flight route and it will tell you whether it’s a good price or not, by color coding the airfares. It also shows up on a calendar, so you can see when flights are typically cheaper. And for more popular routes it shows the airfare history.

8. Consolidator Fares

I’m a little hesitant to recommend consolidator fares, but I’ve had decent luck with them even though the booking process can be a bit “sketchy” seeming. I’ve used ASAP travel and had both success and frustration. If you book a consolidator fare it’s likely non-refundable. Also, don’t consider your flight booked until you have a confirmation number from the airline.

9. Book 6+ weeks out

Start looking for flights as soon as you see a retreat you’re interested in, watch the fares. Once you start creeping past the 6 week mark the fares will start creeping up in price.

10. Skyscanner

Skyscanner is useful for finding out which airlines fly into specific airports. Go directly to the airline’s site and check out their fares.

11. Hacker fares

Book your ticket to paradise… whether it’s the French countryside or the tropics.

Hacker fares are multiple one way tickets. They also may be open jaw tickets. Kayak now has an option to book hacker fares.

Here is an example flight that I paid $440 USD for:

Vancouver, BC to Denpasar Bali

Lombok to Vancouver, BC

The one-way flight to Lombok is less than $50 USD…. and if you were interested in getting to Lombok super cheap there are also ferries to Lombok from Bali.

12. Mileage cards

Get a mileage card with a good rate and no annual fee (or at least a very low annual fee) then put all of your bills, rent, groceries, travel expenses on it. Also make sure to stay up to date on their mileage plan, so your points don’t expire.

That’s what I’ve got for you today yogis. I hope this blog hopes you book cheaper airline tickets to your next destination. I would love to hear how it goes!

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You’ve booked your trip to Bali for your very first yoga retreat… now what? Well it’s time to start thinking about packing your bags for your trip. If you’re like me you like lists, so I’ve created this Bali Yoga Retreat Packing List. I hate forgetting things at home and lists help keep me sane. This list is a basic list for your Bali yoga retreat. I’m sure there will be things you will want to add.

What do you put on that Bali yoga retreat packing list? What do you pack for a yoga retreat anyway? Well that depends on the activities you’ll be participating in…. what other activities does your yoga holiday include? Hiking? Swimming? Surfing? Meditation? Visiting temples? You get the picture. Figure out what your additional activities are and that will help you with your packing. I’ve created a general yoga retreat packing list for the yogis attending my weeklong yoga retreat in Bali this November and I thought I would share it here with all of my readers.

Bali Yoga Retreat Packing List:

Yoga Stuff:

• yoga pants (4+ pairs)
• yoga shorts (1 pair)
• sports bra (3+)
• underwear (7+)
• long sleeve hoody or cardigan (1)
• lightweight, quick drying tank top/t-shirt (4+)
• sarong (1)
• yoga mat

Regular Clothing:

• Comfy long pants (1-2)
• Lightweight long sleeve (1-2)
• Shorts (2+)
• Tanks/T-shirts (4+)
• Undergarments
• Socks (1 pair)
• Hiking shoes, trail runners, sneakers, etc. (1 pair)
• Sandals (1 pair)
• Rain Jacket (just in case) (1)
• Swimsuit (1-2)
• Pajamas

Other Stuff:

• journal and pen
• book
• camera and charger
• sunscreen
• natural bug spray (lemongrass essential oil or lemon eucalyptus both work great)
• toiletries
• money for extra excursions, massages, gratuity
• refillable waterbottle
• headlamp

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Okay, we get it. Sometimes we lose sight of our yoga practice… it gets boring or life and work take us away from our practice. Here are 5 signs you need a yoga retreat.

1. You’re bored

You might need a yoga retreat if you are you doing the same things over and over again? When you’re on autopilot you lose your passion and zest for life. You may feel comfortable in your routine but are you happy and fulfilled? Going on a yoga retreat can give you a fresh perspective and reignite your passion for life! You’ll be able to take a step back from your daily reality and find what truly fulfills you.

2. You’re stressed

You might need a yoga retreat if you are using phrases like, “I’m too busy” or “I’m running out of time.” Maybe you’re feeling overwhelmed, exhausted and wired all at the same time! These feelings stem from stress and anxiety. 90 percent of all doctor visits are related to stress and can cause and/or contribute to SO many different health problems. Yoga is therapeutic and allows your body to relax. And since your body is only able to heal when it’s relaxed, a yoga retreat is the perfect way to restore, not only your physical health, but your mental health as well.

3. You need a technology detox

You may need a yoga retreat if you are so attached to your phone that it feels like another body part. How much time do you actually spend scrolling through Instagram or Facebook? While it’s nice to have communication and information at our fingertips, too much technology can be overwhelming and stressful. Going on a yoga retreat allows you to turn your phone off and connect with yourself, nature and have meaningful conversations with others.

4. You want to meet new yoga friends

Yoga retreats are a perfect way to meet like-minded people who share your same love for yoga. You’ll meet people from all over the world with some of the same interests as you. Maybe you’ll even find a yoga buddy who’ll accompany you on your next retreat!

5. You want to deepen your yoga practice

You may need a yoga retreat if you’d like to deepen your yoga practice. It doesn’t matter how long you’ve been practicing yoga, a retreat is a great way to deepen your practice. Weather you’ve been practicing for 20 days or 20 years, you’ll be able to gently explore the limits of your body and expand your mind. On our retreats, you’ll practice yoga twice daily which will increase your strength and flexibility, while helping you invite more gratitude into your life.

Are you experiencing any of these signs? If you are, it’s definitely time to book a yoga retreat. Join one of our upcoming retreats.

Click here to learn more and book today!

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Essential Oil(s)

I bring essential oils with me every time that I travel… seriously! Here are some of my faves:

• Lavender- calming and relaxing, antiseptic properties
• Lemongrass- repels bugs & helps relieve gas
• Grapefruit or Bergamot- uplifting and energizing
• Tea Tree- antibacterial & antifungal
• Clary Sage- balancing & helps relieve gas
• Peppermint- Helps an upset stomach
• Favorite pre-blended oils like Doterra OnGuard (keep those nasty germs away!)

I’m not a Doterra rep, but they make awesome therapeutic grade essential oils. Contact Toni at BarefootBlissYoga.com if you’d like to place an order.

Traveling Yoga Mat

I use a Manduka Travel Mat. It has been a wonderful investment. Since I’m always on the go I love that it packs down small. It’s perfect for a home practice or to provide a barrier between me and a yoga studio rental mat.

Body Spray/ Mat Spray

Long travel days sometimes mean not having time to freshen up. I like to create a custom blend of essential oils in water in a little bottle. I can spritz it on my face, my underarms, my yoga mat for a quick freshen up. It’s not perfect, but it always makes me feel a bit more human. If you’d prefer to purchase a pre-made spray I’ve enjoyed this one by Buddha Nose.

Neem Face Mask

I live in the high desert of Oregon where it is dry all year round, but my traveling often brings me to hot humid destinations and my skin hates the transition going back and forth between ultra dry and humid. If I’m leading a retreat I need simple and effective skincare. I have no time for frivolous things. I bring a little mini pot of my Theraneem neem face mask with me always!

Calendula Face Cream or Balm

Calendula is wonderful for combatting inflammation. When I was dealing with perioral dermatitis I used it religiously day and night. Calendula is nice and gentle for sensitive skin (which I have) and can be used on your face and even on sunburns if you’re in a bind and forgot aloe. I’m currently using a homemade calendula balm similar to this product by MJ’s Herbals. When I’m at home I use Weleda’s Baby Calendula Face Cream. It’s a bit richer and perfect for the super dry air here.

Spotify

Playlists, radio, all your favorites and tons of music to discover and it works outside of the U.S. too. And you can follow your favorite teachers and their playlists. Music for the beach, for lounging by the pool, for relaxing, and for your yoga practice all in one. I’ve been using Spotify for two years now…. and I haven’t gone back to Pandora (at least not regularly). Follow me on Spotify.

Smartphone stocked up with Podcasts

Over the past year or so I have really gotten into Podcasts, particularly for long haul flights and long distance drives. I like that they’re more than just entertainment, they’re educational too. Interested in checking out a new podcast? Take a peek around our blog in the next couple of days. I will be posting my faves shortly.

Yogis what would you add to this list? I’d love to hear it!

Love and Light,

Autumn

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