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I’m married with a toddler and a newborn. Anything longer than a 15-minute yoga flow is, frankly, a luxury.

I’m not alone. Most of us have perhaps 20 or half-hour to return to the mat on any given day. But because so lots of us assume it takes a full hour to do a “complete” flow, we don’t hassle. Mockingly, this happens on the times once we are inclined to need yoga probably the most.

Yet once I come to my mat for even just a few minutes, it makes all of the difference in my outlook and my day. Let’s debunk the parable that you simply need a certain quantity of time to practice yoga. What if more of us got here to our mats more often, if even for less time than we expect we’d like? It’s possible you’ll find that even a 15-minute yoga flow is sufficient. It’s for me.

See also: 5 Calming Yoga Poses You Can Do In 5 Minutes

A 15-minute yoga flow you may do anytime

(Photo: Sarah Ezrin)

Sukhasana (Easy Pose)

Why you would like it: Your brain routinely makes associations. Even the straightforward act of sitting cross-legged in your yoga mat can signal your nervous system that it’s time to chill out.

The best way to: Sit in your mat and cross your legs together with your right shin in front of your left, stacking your knees over your ankles in Sukhasana. As you inhale, reach your arms alongside your ears and reach for the ceiling. As you exhale, hinge forward at your hips and lean over your legs to whatever extent is comfortable. It’s possible you’ll lean just just a few inches ahead or chances are you’ll place your brow on a block, the ground, or make a pillow with stacked fists. Stay here for five full breaths. Come back as much as sitting and switch sides.

(Photo: Sarah Ezrin)

Marjaryasana-Bitilasana (Cat-Cow Pose)

Why you would like it: Coordinating movement with breath is an almost instantaneous option to draw your awareness into the moment and away from should haves and what ifs. Moving in between Cat and Cow can also be a superb mini sequence to warm up and release your spine.

The best way to: From sitting, come to your hands and knees in Tabletop. As you inhale, pull your sternum forward, arch your back, and open your chest into Cow. In your exhale, press your palms into the mat and round your spine in Cat. Repeat as desired.

(Photo: Sarah Ezrin)

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Why you would like it: Those days when I even have time to do exactly one pose, Downward-Facing Dog is it. Although contrary to what some teachers promise, Down Dog isn’t restful for everyone. If that’s the case for you, it’s value taking a moment and determining which pose could be that “one pose a day” pose for you. Then do it every day.

The best way to: From hands and knees, curl your toes under, lift your knees off the bottom, and press your thighs back, coming into Downward-Facing Dog. Straighten your upper arms and draw them toward your ears. Keep your spine long, which could mean you retain a bend in your knees somewhat than maintain straight legs, and that’s perfectly fantastic. Keep the back of your neck long by looking between your legs. Stay here for 10 breaths and be at liberty to “mindfully fidget” by pedaling your legs or undulating your spine. If you’re ready, walk your feet to the front of the mat and slowly come as much as standing.

(Photo: Sarah Ezrin)

Surya Namaskar A (Sun Salutation A)

Why you would like it: Even one round of Sun A gets you moving and respiration in a rhythmic way. The juxtaposition of opposing movements inside the sequence—going between backbends and flat back and forward bends—makes this a full-body experience.

The best way to: Start in Tadasana (Mountain Pose) at the highest of your mat.

On an inhalation, reach your arms up and overhead into Urdhva Hastasana (Upward Salute).

On an exhalation, bend forward and place your palms by your feet or in your outer shins in Uttanasana (Standing Forward Bend).

On an inhalation, reach your chest forward and lift halfway into Ardha Uttanasana (Half Standing Forward Bend).

On an exhalation, either step back to Plank Pose and lower halfway into Chaturanga Dandasana (4-Limbed Staff Pose) or jump back into Chaturanga Dandasana.

Inhale and lift your chest into Urdhva Mukha Svanasana (Upward-Facing Dog Pose).

On an exhalation, lift your hips up and back to Downward-Facing Dog. Stay here for five full breaths. At the top of your fifth breath, hop or step to the highest of your mat.

Inhale into Ardha Uttanasana.

Exhale into Uttanasana.

In your inhale, lift your torso coming through Utthita Hastasana and exhale your arms by your sides, back to Tadasana.

Repeat, taking as many rounds as you desire, depending on the period of time and energy you’ve.

See also: Got Wrist Pain? Here’s The best way to Modify Sun Salutation A

(Photo: Sarah Ezrin)

Setu Bandha Sarvangasana (Bridge Pose)

Why you would like it: Our days are sometimes spent rounded forward. That is the results of gravity in addition to working on devices and spending large amounts of time sedentary and sitting. Backbends usually are not only naturally energizing, but they assist retrain your upper chest to open and strengthen your back.

The best way to: Come onto your back. Separate your feet hip-width and align your knees above your ankles. On an inhale, lift your hips into Bridge Pose. Roll your upper arms underneath you until you’re resting in your outer upper arms. Either interlace your fingers beneath you or grab the sides of the mat. Gently press the back of your head into the ground without tucking your chin or jutting it toward the ceiling. Take 8 full breaths. Release your hands and lower down slowly, one vertebra at a time. Be at liberty to repeat for those who like, depending in your time constraints.

(Photo: Sarah Ezrin)

Jathara Parivartanasana (Revolved Abdomen Pose | Reclining Twist)

Why you would like it: Twists are sometimes considered the nice neutralizer in yoga and are believed to reset the spine and produce your body back into balance after any extreme movement, including backbends. On an lively level, there could be a sense of wringing yourself out, as you’ll a dishcloth.

The best way to: Still in your back, pull your knees toward your chest or keep your feet resting on the mat. As you exhale, lower your knees over to the appropriate and switch your head toward the left in a reclining twist. Your arms may be wide like a “T” or bent like a cactus. Stay here for a minimum of 5 breaths. Return your knees to center and, as your exhale, twist in the wrong way. Please note that for those who are pregnant or coping with lower back pain, keeping your feet and knees apart could also be a helpful option to accommodate your body and ease the twist.

See also: 8 Yoga Twists (Yes, Twists!) That Actually Ease Back Pain

(Photo: Sarah Ezrin)

Savasana (Corpse Pose)

Why you would like it: It integrates your entire practice physically and resets you psychologically, as well. After all, you might at all times do Savasana for the whole quarter-hour and that may be an exceptional practice.

The best way to: Lie in your back and extend your legs straight or keep your knees bent and feet on the ground. Release your arms by your sides. Turn your upper arms, gently tucking your shoulders underneath you, so your palms face skyward. If it feels secure for you, cover your eyes with a towel or eye pillow. Wiggle around until you are feeling fully settled. Take a deep breath out and in. Simply rest.

Simply because it’s a shorter practice doesn’t mean it’s worthwhile to feel rushed on this shape. Stay here for anywhere from 3 to 7 minutes. In the event you are fearful in regards to the time, set an alarm or timer. Or just let your body inform you when it’s able to release the pose.

If you’re ready to return out of the pose, inhale your arms overhead and reach through your legs. Pull your knees in and pause before you roll to at least one side and slowly come to Easy Seat. Return to sitting in Sukhasana. Observe that while it might not appear as if much has modified outwardly, a complete lot has shifted for you inwardly.

This text has been updated. Originally published December 1, 2021.

See also: More Short Yoga Practices

About our contributor

Sarah Ezrin is an creator, world-renowned yoga educator, popular Instagram influencer, and mama based within the San Francisco Bay Area. Her willingness to be unabashedly honest and vulnerable along together with her innate wisdom make her writing, yoga classes, and social media great sources of healing and inner peace for many individuals. Sarah is changing the world, teaching self-love one person at a time. You possibly can follow her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.