Let’s face it, sometimes we don’t have the luxury of dedicating a full hour or even a half-hour to a yoga class. Fortunately, you don’t need to squeeze a lengthy asana into your day in order to reap the rewards of your practice. Even minutes on your mat will give you a dose of yoga’s stress-relieving, mood-boosting benefits, so you can tackle the rest of your day with energy and focus.
Here, we’ve rounded up five worthy yoga sequences between 15–20 minutes long. Whether you need a break from your desk, your kids, or your racing mind, try one of these practices the next time you need a quick pick-me-up.
A flow for a good morning
Wake up your entire body and open your chest, hips, back, and hamstrings with this 15-minute slow flow from Sarah Beth Yoga.
Find inner calm amid chaos
If life feels chaotic and out of control, focus on first chakra poses to help you feel calmer and more centered. Try this 20-minute rooting flow by yoga teacher Heidi Kristoffer.
Soothe and stretch your back and legs
Care for your back, core, and legs in 16 minutes with this scenic sequence by yoga teacher Wai Lana, creator and host of public television’s longest-running fitness series.
A floor flow to ground and rebalance your energy
Sometimes the only way to get grounded is to…get on the ground. This 14-minute floor-based flow by New York City-based yoga teacher David Regelin is both rejuvenating and relaxing.
Release tight hips and strengthen your core
Get centered by firing up your core and opening your hips with this fierce 15-minute flow by yoga teacher Sadie Nardini.