It turns out, you don’t have to commit to a full hour of practice to reap yoga’s many benefits. Just 20 minutes of flowing through Surya Namaskar (Sun Salutation) have tremendous effects on wellness and can even get you out of a mental slump, according to a recent study in the International Journal of Yoga.
Researchers divided 124 college students with high stress into a Surya Namaskar–practicing group and a control group that did not participate in yoga or any other stress-reducing activity or exercise. At the end of two weeks, the daily sun saluters reported a quiet mind, feelings of rest and joy, and less worry than the control group. A boost to your mood is only 20 minutes away.