We’ve got something essential for your next long flight, and don’t worry — you won’t have to fit yet another item into your carry-on bag. These 5 flight-friendly yoga poses will be your go-to mindful movement routine the next time you’re airborne or stuck on a layover. Airplane yoga not only reduces stress around flying, but it also helps increase blood circulation. So throw on your favorite workout clothes and get excited — you don’t actually have to remain seated for hours on end. 

1. Calm any pre-takeoff jitters with 4-7-8 breathing.

   Simply exhale all the air out, inhale through the nose for 4 counts, hold the breath at the top for 7 counts, and exhale with a whooshing sound out of the mouth for 8 seconds. Don’t be surprised if you sleep through your flight — this is a shortcut to deep relaxation.

2. Seated cat-cow sharpens the mind and increases blood flow simultaneously.

   If you’re ready to sink into some work, do this first. Sitting up tall with a long (but not rigid) spine, inhale and lift the sternum on a high diagonal, opening the heart as the tailbone tilts back. Exhale and scoop the tailbone under as you contract the front body and create a C curve. Repeat to your heart’s content.

3. No one likes swollen feet that don’t fit into their shoes after a long flight, so this next one is for the lower legs.

   Holding under the hamstring (no tight hip flexors, please) roll the ankle in one direction, then the other. Next, flex at the ankle as the toes point up then down. Repeat on the other side.

4. Half lotus is an awesome way to bring circulation to the pelvis for stiff hips.

   Gently hug your right knee in towards the chest with the help of your arms. Keep the right ankle flexed and rest the ankle above the left knee. Stay here, or slowly lean forward with a flat back to intensify. Repeat on the left.

5. Kindly wake up your neighbor, it’s time to stand up!

   Mountain pose will help you to feel grounded no matter how high off the ground you are. Find a space to stand in the aisle or near the bathrooms (this is great to do while you’re waiting in line). Bring the tips of the big toes together and allow your heels to be a sliver apart. Create length in the spine as you root your energy down through the feet. Lengthen your tailbone towards the floor as you engage the legs and lift the pubis towards the navel. Chin stays parallel to the ground. 

Your body and mind will thank you as you incorporate airplane yoga into your travel routine. You’ve saved yourself physical and energetic stagnation, and maybe even inspired a fellow passenger or two.