It doesn’t matter what amazing destination your holiday is taking you to – sitting in a cramped car or economy seat for hours and hours is the absolute worst!

Fortunately, we have just the quickie workout for that: this do-anywhere dynamic stretch routine. All you need is 15 minutes. You’ll feel less cramped and more energised, helping you sleep better at night so you lessen the effects of jet lag. Winning all round.

READ MORE: 7 easy ways to stay in shape these summer holidays 

How it works

Sitting in a tight space for hours causes your muscles to bunch – or even seize – up and stifles your circulation. The result: You feel sluggish and sore. Oh, and also…cankles. Ugh!

This dynamic stretch routine, from yoga instructor Kathryn Budig, is the perfect antidote. It targets those tense spots — your hips, hamstrings, shoulders and chest — and closes with an inversion (camel pose) that stimulates your central nervous system for a hit of energy.

Watch a WH staffer perform the moves:

READ MORE: ‘Strong is the new skinny’ isn’t as empowering as it sounds

Your moves

After traveling, or anytime you just need a pick-me-up, move through the poses in order, flowing from one to the next. Repeat for a total of three or four flows.

1. Downward dog twist

Starting on all fours, curl your toes under and straighten your legs as you lift and push your hips back into downward dog. Reach your left hand to the outer edge of your right leg. Rotate your rib cage to the right, keeping your right arm straight. Hold for eight breaths, then repeat on the other side.

2. Triangle

Starting in a straddle, turn your left foot to face to the left, then shift your right hip back. Reach your left arm forward and land your hand on your ankle or foot. Raise your right arm overhead as you lean your torso back. Hold for eight breaths, then repeat on the other side.

3. Dolphin

Start on all fours, then lower your forearms onto the floor shoulder-width apart. Curl your toes under and lift your knees to straighten your legs. Walk your feet in as far as they’ll comfortably go without shifting your shoulders past your elbows. (Feel free to flow into forearm stand.) Hold for eight breaths.

4. Camel

Kneel with shins hip-width apart, hips stacked over your knees, hands on your lower back. Drop your tailbone, lift your belly, and curl your chest open. Roll back your shoulders and release your head back as you press your chest toward the ceiling. Reach your hands to grab your heels. Hold for eight breaths. 

This article was originally published on Women's Health.