To improve circulation through your lower back on long flights, be sure to twist every so often. While in your seat, plant your feet on the floor and twist to the right (you can put your left hand on the outside of your right knee to deepen the twist). Always include your head and neck in the twist. Switch sides.

If you have enough room and flexibility, from your seat you can also try ankle-to-knee (with one leg) pose, which is a complicated way of saying place your ankle on top of the opposite knee. For most people, simply being in this position is a significant stretch. “That will open your hip and give you a really good stretch around your butt and your hip,” Ms. Lee said. To deepen the stretch, lean forward a little and place your forearms on top of your legs. Then switch legs. To improve circulation while in that position, flex and point your raised foot, and squeeze and spread your toes. Mind the whereabouts of the drinks cart.

Now, on to your upper back. This next pose, the hug, can be done sitting or standing. And it’s perfect if your travels have you feeling stressed: just wrap your arms around yourself and squeeze, aiming to touch your shoulder blades with your fingertips. From there you can stretch your neck by pressing your right ear to your right shoulder; repeat on the other side. Then release and switch arms, this time placing the arm that was on top on the bottom, as you reach across your back.

After the hug, you can go into a modified eagle pose (normally done standing). Put your hands in front of you as if you were about to play peek-a-boo, but instead of covering your face with your hands, cross your forearms and wind your wrists until your palms touch. Move your palms away from your face for a little stretch. (Instructions for some of these poses are on YogaJournal.com.)