Want to feel a little more comfortable when you travel? Or do you constantly suffer from an aching neck and sore feet on your flight? Then you’ve come to the right place.

Alicia Pan, the founder of Yoga Movement, brings us through some simple moves and practices that you can do right in your seat. (For the full list of exercises, tune in to the Jet and Stretch With Yoga Movement series on KrisWorld.) These exercises will get your blood circulating in no time. Say goodbye to numbness in your body as you reach your destination well-rested.

1) Relax With a Breathing Exercise

Before starting any stretches, it’s helpful to be fully relaxed.

Take a deep breath to begin. Slowly release any tension from the ends of your toes to the top of your head. Ensure your hips are not lopsided as you ground yourself into your seat, allowing your neck to lengthen as the crown of your head rises.

2) Get Some Circulation in Your Lower Body

Feeling pins and needles in your lower body?

To get some blood circulating in those legs while you’re on board, lift your right knee with your hands and squeeze it into your chest (see photo above). Flex your ankles at this point, rotating them three to four times in each direction. Repeat this with your left knee. Remember to keep your spine nice and long as you point and flex your ankles, drawing slow, big circles with them.

3) Stretching Your Tired Shoulders

Your shoulders can get sore as you remain seated in one position or even after taking a much-needed shut-eye on your flight.

To counter this, interlace all ten fingers and extend your arms with your palms facing out. As you do this, begin to round out your spine and tuck in your chin to your chest. You’ll feel your shoulder blades start to spread apart. Make sure to hold your belly button in, and stay in this position for a few long, deep breaths.

When you’re ready, push your arms forward and draw a line up towards the ceiling, puffing your chest out. Take long, deep breaths while repeating these movements. As you inhale, move your body to face up, and as you exhale, round your spine and tuck your chin in.

4) Sit Up Tall With a Spinal Stretch

If you find your back aching, try this spinal twist. Cross the right leg to the left and bring your right hand behind you. Ensure it’s as close to your spine as possible, and maintain a good posture by sitting up straight and tall. Bring the outside of your left hand to the outer right knee, palm facing out. Use the arm to push against the knee in order to lift your chest and sit up taller.

As you inhale, lengthen your spine, and as you exhale, turn your head towards the back to deepen the twist. Your chin should be as close to your shoulder as possible. When you’re ready, bend your right elbow with your palm behind your head. Keep your chest open and lean your body over to the left.

Release your stretch slowly, starting with your elbow and uncrossing your legs, then repeat with the opposite side of your body.

For more stretches and detailed instructions, check out Jet and Stretch With Yoga Movement on KrisWorld.

Text: Georgia Ho
Images: Yoga Movement