11 Ways Airlines and Airports Are Bringing Yoga and Wellness to the Sky

3. In-seat yoga: gentle stretches you can do in economy

In-seat yoga focuses on small, controlled movements that reduce stiffness and encourage circulation without disturbing neighbors. Start with neck rolls and shoulder circles to relieve tension. Then try seated cat-cow: sit tall, inhale while arching the upper back and lifting the chest, exhale while rounding forward. Ankle pumps and mini knee lifts help blood flow in the lower legs. Each move takes less than a minute and can be combined into a 6–8 minute routine. Safety and courtesy are key. Keep movements compact, use the seatback for balance, and pop up for a short walk when the cabin is safe. If you carry a light travel mat for lounge use, you can expand to simple standing lunges at the gate before boarding. These small stretches feel minor on the surface but reduce soreness after long flights. They’re practical for business travelers who need mobility on arrival and for vacationers who want to skip the post-flight stiffness.