Long layovers and flights are your body's bane in an airplane seat. Battle body fatigue with these simple moves.

Does this sound familiar? "Attention ladies and gentleman. We apologize for any inconvenience, but unfortunately we are unable to take off at this time. Please remain in your seats. We greatly appreciate your cooperation." We all know what comes next. Three hours on the tarmac with only honey roasted nuts and latest travel magazine to distract us.

Yet air travel doesn't have to be all neck cramps and back aches. Having taken my share of yoga classes at Crunch Fitness (a plug for where I work. Hey, I'm entitled), I can tell you that any down time is a good opportunity to maintain your body's elasticity. I have learned that yoga is about the journey, not the destination. Just because you can't leave your seat, doesn't mean you can't stretch out.

Here are a few moves that may make your a long trip more tranquil and keep your body limber and supple. First, let's put our bodies in a better state. We can achieve this through meditation. The idea of meditation is to concentrate on the present. Taking deep, regular breaths is your best tool for dealing with the stress of air travel.

This rhythmic breathing will help you get more oxygen to your brain, calming your thoughts and reducing anxiety. Try it now. Are you feeling relaxed? Good. The following moves may attract the attention of the passengers nearby, but because you are in such a good state of mind, a few stares won't stop you.

Baby Pose
Sit with your hips against the back of your seat. Bend forward and rest your folded arms on your knees. Let your head relax. Let your arms fall below your knees so your upper body is lying across your legs. Completely relax and hold for 30 seconds to 1 minute.

Seated Twist
Sit on the front half of your seat. Place your left hand on the outside of your right knee and hook your right arm over the back of the seat. Breathe in, looking forward, then breathe out as you twist to the right. Pull slightly on your right knee with your left hand for more leverage. Release and repeat on the other side.

Sun Pose in Chair
Separate your legs and sit with your hips against the back of your seat. Exhale completely. Breathe in and raise your arms in a circle to the side and overhead. Look up and stretch. Breathe out, tuck your head and bend forward between your legs. Place your palms flat on the floor. Breathe in, and raise your arms up over your head again; then breathe out and lower your arms to the side. Repeat three times.

Don't be surprised if others passengers around you join in. Yoga has become increasingly popular in the West and should be incorporated into everyone's fitness program. So check out a class either at your home gym or when traveling. And, remember, these exercises are equally effective on the ground, so when that business meeting didn't go well, go back to your office, place your seat in the upright position and relax.

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