Americans spend an average of more than 100 hours a year commuting to work, with the typical rush-hour trip lasting 25 minutes, according to the U.S. Census. For many commuters, that’s 25 tense minutes. If you’re in an edgy drive-time routine, your back, spine, and neck probably feel like a three-car pile up.

“Commuting is becoming the most stressful part of many of our days,” says Darrin Zeer, author of Travel Yoga: Stretches for Planes, Trains, Automobiles, and More! “Waiting at traffic and at stop lights makes us uncomfortable and edgy.” Zeer suggests a spot check. His recommended yoga moves will counteract the physical and mental effects of sitting in very cramped and motionless positions.

Soothe the brain and body
When that tractor-trailer is on your bumper it can feel like you’re being chased by a hungry T-rex. What to do? Get out of its way, let it chase the well-equipped Beamer up ahead—and then reset your nervous system with deep yogic breaths called ujiya breathing. “The most important thing is to take long, slow, deep breaths to immediately release tension,” Zeer says.

Ujiya breathing can be done anytime, anywhere, and it serves to settle the nervous system almost instantaneously. Close the throat and bring the breath slowly up the back of the throat for at least four counts, and then strongly exhale the breath through the nose. The warmth and regularity of these breaths soothes the brain and body. This technique also braces you for any ups and downs during the workday. Practice this breathing the second the tush meets the seat in order to prepare for the commute. Use it again when you turn the ignition off. You can also make it a go-to tool when traffic ties up. Use this magic breath, at least 5-8 of them, in each of the poses below.

Work out neck aches
Slowly roll your head around in a wide circle while keeping your shoulders down. When you find a tense spot, hold your head there and take five breaths. Let each exhale release the tightness. Do two very slow head rolls on each side. This works well when traffic is at a standstill.

Cure shoulders and chest tension
While sitting upright, place your feet firmly into the floor, knees directly over your ankles and thighs hips distance apart. Next, interlace your fingers behind your head. Relax your elbows and shoulders so they are limp. With your chest lifted and your chin tucked, stretch your elbows backward. Feel your shoulders loosening and your chest opening. Take five breaths, relax for a few breaths, and repeat again. You might even hear a cracking on the exhale.

Stretch out a sore back
While sitting, reach your hands toward the roof. Inhale deeply, and on the exhale, fold your body forward vertebra by vertebra until your arms and upper body are hanging over your thighs like a rag doll. Take five deep breaths here. Next time fold forward and grab either elbow with the opposite hand. The weight of your arms will open up the lower back, letting the stretch creep into the hamstrings too. Feel almost weepy with relaxation? Good.

Release hip tension at your desk
Instead of banging the “on” button and answering e-mail with lightning speed, do a pose while the computer boots. It’s hard to get to the hips when you are commuting so you must do something kind for them once you’re out of the vehicle. Standing next to a wall for balance, place your right foot against the inside of your left thigh (or calf, if that feels better). Once your foot is at your calf or thigh (do not press the foot onto the knee joint), press the foot into the standing leg for balance. Then to open the hips press the leg of the bent knee backward. It won't go behind the plane of your body, but the effort opens both hip joints. If you find your foot sliding down the leg, grab hold of the ankle. Bring yourself to stand tall by lifting the sternum and flattening out the back. If your foot continues to slip, keep it pressed against your calf for stability or place the same arm as the straight leg against the wall for balance. Take five deep breaths. Switch sides.

Seize the day.

Note: If your morning commute is just too harried or you don’t feel sufficiently awake, do the in-car portion of this routine on your way home. It will take your day from good to great.