Your captain has turned on the yoga sign

WALKING MEDITATION

Calms the mind and boosts circulation

If the coast is clear and the seat belt sign isn't on, you're ready for the next move. Your goal is simply to walk mindfully to the lavatory, as if you have no destination. Wear a thin smile--Mona Lisa-style--as you begin your slow walk. A smile sends a message of joy and relaxation to your brain and every cell in your body. Take small, deliberate strides. Be aware of your feet as they press firmly and evenly onto the floor. You may need to twist and turn as you navigate the narrow aisle. Do this, too, with mindful awareness. Breathe consciously, falling into a regular, comfortable pattern. For example, take two steps per inhalation and two per exhalation.

BACKBEND

Eases tension in upper and lower back and opens chest cavity

Stand with your back to the wall and move your feet about a foot from the wall, hip width apart and parallel. Raise your arms overhead and place your palms against the wall higher than your head, fingers pointing down. Exhale and evenly arch your spine forward, pressing your hip bones forward and lifting your chest. Direct your gaze toward the ceiling. Hold for a few breaths and release on an exhalation.

SIDE STRETCH

Relaxes shoulder muscles and improves circulation and digestion

Stand with your entire backside against the wall and your feet about six inches apart. Press down through your feet and lift through your waist and the crown of your head, imagining yourself lengthening in both directions. Raise your arms overhead, clasp your hands together, twist your wrists, and turn the palms up. Exhale and stretch your arms upward and to the left, keeping your shoulders and hips against the wall. Feel the stretch along the entire right side of your body. Hold for two or three breaths. Straighten on an inhalation. Do this a few times, and then switch sides. In some aircraft the ceiling may be too low to stretch your arms up; in that case, do the side stretches with your hands on your hips.

SPINAL TWIST

Relaxes lumbar muscles, removes stiffness from the hips, and aids digestion

For a good counter stretch, follow the back-bend with a spinal twist. Stand facing the wall. Raise your arms, placing your lower arms against the wall with palms flattened and fingers spread and pointing up. Your upper arms should be parallel to the floor. Keep your hands and arms in place as you twist at the waist and move your entire lower body so it faces to the right. Bring your left knee up until your thigh is approximately parallel to the floor. Gently press the side of your thigh, your chest, and the joints just beneath your index and third fingers against the wall. Turn your head and gaze to the left. Remain in this pose for 20 seconds or more, breathing gently. Repeat on the other side.

BEYOND THE BASICS: CLIMBING THE CABIN WALLS

Once the food car is stowed away and your fellow passengers are napping, head to the rear of the plane, where you should find enough wall space for the following three supported yoga movements. (These stretches can also be done in a discrete corner of the airport while you're awaiting a connecting flight.)