Morning exercise is a fantastic way to start your day. For one, it ensures you fit in a workout before you look at your to-do list and convince yourself that you don’t have time.

While some people like to jump straight into challenging workouts, many of us prefer to ease into the day with something gentler, and yoga can be perfect for that.

It can also help to lubricate the muscles and joints after sleep, helping to ease any stiffness.

Adriene Mishler—better known to her more than 13 million subscribers on YouTube as Yoga With Adriene—recently shared a 12-minute practice designed to be done first thing in the morning.

But along with the physical benefits of morning yoga, Mishler adds a mental benefit by encouraging you to set an intention for the 10 minutes of movement that you can carry into the rest of your day.

How to do Yoga With Adriene’s 12-minute morning routine

You can follow along with Mishler’s YouTube video as she guides you through the routine in real time. Some of the exercises are done from a kneeling position, so if you have a yoga mat, it’s a good idea to roll it out to support your joints and make the routine more comfortable. If not, simply use a blanket or a towel.

How setting an intention in morning yoga has helped me

Mishler encourages viewers to set an intention at the start of this practice. She says that this should be an intention for the day, either a word or a sentence that you want to channel throughout the day. “You can always elaborate on it later,” she adds.

Setting an intention is a common yoga practice, but when I first started yoga, I wasn’t sure what this meant and found instructors could be purposefully vague, because setting the intention should be personal.

I wouldn’t want to set your intention for you, but in case an example helps spark inspiration, I’ve set an intention that’s as simple as “slow down” or “practice self-love”; or that’s specific to the day ahead, such as “take a moment for yourself” or “remember that work isn’t everything”.

I’ve found setting intentions during yoga really helpful. It provides me with some time to think over how I want to feel day-to-day and I have the whole practice to think about it and try and channel that in my movement.

For example, if my intention is to take more time to relax, I may skip some of the more difficult poses and spend more time in child’s pose.

As Mishler's morning practice is short and sweet, it’s a great way to try out setting an intention for your day if you’re new to the idea.

Of course, you can also simply focus on the stretches in the routine if you don’t feel like setting an intention and it should still help you feel less stressed, thanks to the relaxing benefits of movement.

Yoga offers a multitude of benefits and serves people who practice it in a variety of ways. For some, it’s just a good stretch, while for others, it’s a way of connecting mind, body and spirit.

Adriene Mishler, better known online as Yoga With Adriene, shared a 10-minute routine this week that promises to reset your nervous system, which got us wondering what that actually means?

Simon Smail, a GP (medical doctor) in the U.K. and medical director of Evergreen Medical & Wellness Clinic in Edinburgh, says that the nervous system referred to in this context is the autonomic nervous system, which manages the body’s fight-or-flight response.

“Nervous system regulation is popular shorthand rather than a formal medical diagnosis, but it broadly refers to how the body moves from a heightened state of stress to a calmer baseline,” he explains.

“Everyone has a nervous system that naturally moves between activation and recovery throughout the day, so in that sense we can all benefit from habits that support good regulation.

“People who feel chronically stressed, overwhelmed, anxious, burnt out and wired may benefit more than other people.”

This doesn’t mean you'll never get stressed again.

“The goal is not to be calm all the time, but to have a flexible stress response—you’re able to rise to challenges and then settle afterwards,” Smail concludes.

So, can yoga help to reset the nervous system?

Anything that helps you feel less stressed can support the nervous system, and yoga is a great stress relief tool for a lot of people.

“I think yoga can be really helpful because it combines several of the things we know can help support stress regulation: gentle movement, stretching, controlled breathing, and body awareness,” Smail explains.

How to do Yoga With Adriene's 10-minute nervous system reset practice

You don’t need any equipment to do this routine, but it is a practice that’s done entirely from a seated or lying position, so you might want to roll out your yoga mat.

You can also do this routine from a chair, according to Mishler, because the main focus of the routine is controlled breathing.

I’ve been practising yoga for more than 10 years and have worked with hundreds of teachers at studios all over the world. But I always come back to the routines Adriene Mishler posts on her Yoga With Adriene YouTube channel.

The routines are simple to follow and always make me feel better, physically and mentally.

Her latest video is a 12-minute routine for stiff hips. Since I regularly experience hips and lower back pain from working at a desk, I was excited to give it a try.

It’s a gentle routine, which is ideal for breaking up the working day, providing my body a break from sitting and my mind a break from thinking.

How to do Yoga With Adriene’s gentle yoga for tight hips

You don’t need any equipment for this routine, just a yoga mat or something comfortable and non-slip to lie on.

My experience trying Yoga With Adriene’s gentle yoga for tight hips

Despite being just 12 minutes long, this practice includes five of my favourite hip stretches.

The routine moves through cat-cow, child’s pose, low lunge, figure-four and butterfly. These are all beginner-friendly poses that activate different parts of the hips.

Mishler generally advises to hold the poses passively, which meant my muscles had time to relax and I could move even deeper into the stretch

By the end of the routine, my hips felt a lot less stiff and sitting at my desk was more comfortable. I’ll definitely go back to this routine as a simple but effective way to stretch my hips in future and I’d recommend it to anyone who wants to improve their hip flexibility.

I work at a desk, so it’s not unusual to get to lunchtime, or even the end of the day, and realize I’ve spent hours on end sitting. It doesn’t make me feel my best, physically or mentally, and I know I’m not alone.

I’d love to make time for a daily workout or long walk, but it's not always possible. That’s why I’m keen to find small pockets of time to fit in movement where I can.

My favorite yoga instructor, Adriene Mishler—better known online to her 13.5 million followers as Yoga With Adriene—recently shared a routine that fit my needs perfectly.

It’s for people who spend hours sitting and it takes less than 10 minutes to complete. Plus, the whole routine is done standing, so you don't even need to roll out a yoga mat.

Watch Yoga With Adriene's yoga for people who sit all day routine

No equipment is needed for this routine—just enough space to stand comfortably and move your arms overhead and to the sides.

Mishler guides you through the practice so you don’t even have to look at your screen too much.

My experience trying Yoga With Adriene’s yoga for people who sit all day routine

This routine is simple and accessible and I came away feeling more relaxed with less tightness in my shoulders and hips.

The hip circles at the start provided immediate relief. Actively mobilizing my hips felt great, given that sitting for long periods reduces their range of motion.

The forward fold that followed felt like the most satisfying full-body stretch, releasing tension from my legs all the way to my upper back.

The routine also includes neck and shoulder stretches and a few short balancing poses synchronized with the breath, which has a calming effect on the nervous system.

Overall, it felt good to take a mini break and move my body gently without having to make time—or get changed—for a full workout or longer yoga flow.

It’s also a routine that’s simple enough to revisit anytime and I'd recommend it if you want to minimize the effects of too many hours at your desk.

If you work at a desk or spend a lot of time sitting down like me, you’ve probably come to accept that aches and niggles in your neck and shoulders are an unavoidable part of life.

I’ve tried everything to try and improve my posture and upper-back pain: massage, Pilates, an obnoxiously loud vibrating device that attaches to my shoulder.

But somehow, I still find myself hunched over day after day, and the niggles in my neck and upper back always return.

One thing that provides immediate relief is yoga, so I was excited to see that Adriene Mishler—better known online to the 13 million subscribers her YouTube channel as Yoga With Adriene—has shared a new routine specifically designed for neck hump and upper spine posture.

Neck hump refers to a curve in the neck and upper back that many of us are now prone to, thanks to spending so much time looking down at our computers and phones.

I decided to try Mishler’s routine as a way to break up the working day and potentially reduce some of the discomfort that sitting at my desk causes.

How to do Yoga With Adriene’s routine for neck hump

All you’ll need for this practice is a yoga mat and a bolster. Mishler recommends using a rolled-up blanket if you don't have a bolster, but I decided to use a cushion. I also grabbed a spare cushion to help support my knees in some of the poses.

The practice takes just under 30 minutes and it’s fairly slow-paced, so as long as you’re wearing something you feel comfortable in, you probably don’t need to change into your workout gear.

My experience trying Yoga With Adriene’s routine for neck hump

The practice started in one of my favourite poses. It’s a variation of savasana (corpse pose), but with a block or a bolster—or in my case, a pillow—between the shoulder blades, which opens up the chest muscles.

I noticed that my upper body instantly relaxed in this pose and I felt a satisfying stretch in my upper back.

I didn’t think this pose could get any better, but Mishler advised bringing the arms into a cactus shape—with both elbows planted at the side of your body and your arms facing up at 90° degrees—and slowly moving your arms up and down. My body provided instant feedback, with my shoulders making a satisfying crunch.

The rest of the practice was made up of a mix of dynamic and static stretches, including cat-cow, puppy pose and cobra. They all felt really great for my upper back and neck.

Mishler then introduced another exercise I’d never tried before, which involved holding the arms overhead as if we were holding a beach ball while kneeling and then slowly moving them down to the side. I doubted it would have much of an effect, but I felt that same satisfying crunch in my shoulders and noticed an active mobilization in the joints.

The combination of upper-body stretches with some active mobility work left my upper body feeling a lot more relaxed than when I started. I suspect it’s an effective combination that will help to remedy postural issues over time, while also providing that immediate relief we all crave.

I’ll certainly be coming back to this routine, particularly during the working day as a break from my desk.

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I was first introduced to Adriene Mishler—better known as Yoga With Adriene—more than 10 years ago when I discovered her 30 days of yoga challenge in January 2014.

However, as I’ve gotten older and busier, committing to practising yoga every day for 30 days is no longer practical. Thankfully, Mishler’s January 2026 challenge is far more realistic, while still providing the opportunity for a new year reset we all crave.

The series is called Return and it involves four videos that Mishler will post each weekend. On the final weekend in January, Mishler will do a live class, with the intention of bringing her community together.

What does Yoga With Adriene’s Return series involve?

In the video announcing the series, Mishler says the series is an opportunity to “return to the thing that matters most”, explaining that it’s all about self-reflection and grounding.

The yoga instructor is encouraging her worldwide community to get involved with the series, which she says will provide “friendship and accountability partners across the globe”.

A video will go live every weekend in January and Mishler encourages people to follow the practice that week on any day that suits.

Each yoga practice has a different focus and Mishler has shared the following titles:

• Week 1: Sense
• Week 2: Ground
• Week 3: Listen
• Week 4: Center

Is Yoga With Adriene still doing a 30-day challenge in January?

Although Mishler won’t be sharing a new yoga video every day in January as she has in previous years, she will be putting together a digital calendar for the month.

The digital calendar will suggest one of Mishler’s YouTube videos for each day of the month, which will include the new practices.

How can I get involved with Yoga With Adriene's January series?

Mishler will be posting the yoga videos to her YouTube channel each weekend. Check back each week to find them, or subscribe to her channel to see them.

Mishler also has a newsletter, which you can subscribe to to receive the links to the practices once they are live.

I've been a morning workout person for a long time. You’ll often find me deadlifting my bodyweight or doing sprints on the rowing machine before 8am.

I like the feeling of achievement this brings along with the rush of endorphins—but recently, I’ve noticed that my stress and exhaustion levels are higher than normal after this morning blast.

So I’ve decided to start experimenting with gentle movement instead, prioritizing exercise that wakes me up more gently without stressing my nervous system.

I’ve been doing a lot of quick routines from my favorite online yoga instructor Adriene Mishler, better known to her 13million followers as Yoga With Adriene.

Mishler has been posting yoga routines on YouTube for over 13 years and her practices are always accessible and beginner-friendly, yet still interesting and challenging.

Her most recent video is a 20-minute early morning yoga and meditation practice and I decided to try it as part of my mission to start my days slowly.

How to do Yoga With Adriene's early morning yoga and meditation

You don't need any equipment to do this routine, apart from a yoga mat.

The first part of the routine is done from a cross-legged position, so Mishler recommends sitting on a blanket or a block to support your hips and make this position more comfortable.

My experience trying Yoga With Adriene's early morning yoga and meditation

A lot of morning yoga routines I've tried focus on quick, challenging poses to wake the body up, so I was pleasantly surprised that Mishler's routine begins with five minutes of meditation.

Mishler explains that she believes early morning is the perfect time to carve out some space to listen to the body and reflect on how you're feeling.

I wouldn't usually make time to meditate in the morning, as I'm normally rushing around, but doing so helped me relax into the day.

The rest of the routine involved gentle stretches designed to mobilize the body, particularly the shoulders and the hips.

These are two problem areas for me, which are particularly stiff when I first wake up, so doing stretches like puppy pose and child’s pose helped them loosen up.

At the end of the 20 minutes, my whole body felt lighter and less sore, so I’ll definitely bookmark this routine for days when my mind and body need a gentle way to start the day.

Like many desk workers, I deal with near-constant stiffness in my shoulders. Spending most days hunched over my laptop, tightness inevitably creeps in, so I’m always looking for ways to undo the damage.

That’s why I was excited to see that Adriene Mishler, better known online as Yoga With Adriene, has shared a new routine focused on shoulder and wrist mobility.

With more than 13 million followers on YouTube, Mishler has been my go-to for yoga at home for a decade. While she posts a variety of yoga practices, her gentle movement and stretching sessions tend to be my favorite.

How to do Yoga With Adriene’s shoulder and wrist mobility routine

You don’t need any equipment to do this routine, although if you have sensitive knees, a yoga mat, folded blanket or towel will be welcome padding for the kneeling sections.

What I thought of Yoga With Adriene’s new routine for shoulder and wrist mobility

At just 10 minutes long, it was the perfect mini break from work, providing both physical and mental relief from my desk job.

I often find yoga practices that target the shoulders offer satisfying stretches in the moment, but the tension creeps back in soon after sitting at my desk.

This practice felt different, as it included simple poses that intentionally mobilized the shoulders and wrists, moving them through different planes and ranges of motion.

As I did them, I felt my shoulders relaxing and I realised I was holding more tension in my wrists than I realized.

When I sat back at my desk, and after a few satisfying cracks in my upper back, I noticed my shoulders felt more relaxed with significantly less pain.

This quick practice is one I’ll definitely come back to for instant relief, whenever my shoulders feel tight. I'll also be incorporating these movements into my regular routine to develop lasting mobility and reduce stiffness for good.

I’m often surprised by just how much tension I hold in my hips. Whenever I stretch or do yoga, I often experience discomfort around my hips during lower-body movements, and I notice they can be tight when squatting.

It makes sense that I lack mobility in my hips. I work at a desk, which means I spend at least seven or eight hours a day sitting. This naturally restricts mobility in my hips and weakens my hip flexors.

For this reason, I’m always looking for ways to give a bit of extra TLC to my hips, so I was excited to see that Adriene Mishler—better known online as Yoga With Adriene—recently shared a new yoga practice dedicated to opening up the hips.

It takes less than 15 minutes, which means it’s a convenient way to give your hips a quick break from sitting during the day.

Watch Yoga With Adriene’s Open Your Hips practice

As is always the case with Mishler, it’s a follow-along video.

All you need is a yoga mat, although a blanket or towel will suffice if you don't have one. I used an extra blanket to pad my knees during some of the poses to make the practice more comfortable.

My experience trying Yoga With Adrine’s latest routine

After a long morning at my desk and a big lunch, I was more than ready to try Mishler’s routine. This is a very gentle practice, with simple stretches that are accessible if you don’t have any existing issues, and it moves at a slow pace.

All of the moves provide a deep stretch through different parts of the hips, including the hip flexors, located at the front of the hip; the abductors, which run down the sides of the hips along the upper thigh; and the adductors, in the inner thigh.

The routine involved a combination of dynamic stretching—which involves moving in and out of a stretch—and passive stretching, which involves holding a position and letting gravity deepen the stretch.

This combination ensured a deep stretch through the hips, and I felt my muscles relax as the routine went on.

Afterward, I felt less stressed and more energised. I always find gentle movement like this is helpful after lunch to avoid an afternoon slump.

My hips also felt more open and sitting at my desk for the afternoon was a lot more comfortable. My lower back also felt more relaxed, because mobilizing the hips can help to support the lower-back muscles, another reason why this type of movement is so good for people who spend a lot of time sitting.

Yoga is one of the best ways to support your joints, improve your flexibility and calm a racing mind, especially as you get older. With yoga’s holistic approach to wellbeing, it can be an effective way to practice self-care for better physical and mental health.

But with so many yoga styles and teachers to choose from, finding a practice that truly clicks can be tough.

For me, Adriene Mishler, better known online as Yoga With Adriene, is the yoga instructor I return to time and again. Her no-fuss, gently guided practices with her mantra, “Find what feels good”, makes practising simple, accessible and enjoyable.

Mishler recently released a 20-minute video titled “Trust The Process”, and I was instantly intrigued.

I wasn’t sure what to expect, but given I always enjoy her routines, I decided to do as the title suggested, and trust the process by giving it a go.

What I thought of Yoga With Adriene’s recent routine

Most of Mishler’s routines are equipment-free, although she recommends using a block or blanket if you have one. My yoga block helps me deepen stretches in certain positions and feel more supported in others.

I found it useful for the hamstring stretch and bridge pose, but you can absolutely do the routine without one.

The session starts with five minutes of light, guided meditation, with simple cues around noticing how you feel—nothing pretentious. This gently helped me relax and settle into the practice.

The next 10 minutes moved through postures that stretched muscles and eased joints like puppy pose, cat-cow and low lunge.

There were a couple of strength-based poses in there too, like a short plank hold and bridge pose, which offered a welcome—but not intense—challenge in an otherwise relaxing class.

These stronger poses felt like gentle reminders to “trust the process” and reconnect with my body’s strength without it being a strength-building goal.

The practice closed with a short meditation and some final thoughts from Mishler about what it means to trust the process, which added to my sense of calm.

This is one of my favorite yoga practices I’ve done in a while and I'll definitely be returning to it, especially on days when I’m feeling overwhelmed and need a slower routine to help calm my mind, and soothe muscles and joints.

Mishler’s words and authentic delivery really stuck with me and I now find it easier to switch off during gentle movement like this, rather than trying to connect to my body during stillness in seated meditation.

I prefer in-person yoga and workout classes, but there’s one online instructor whose routines I always search for when I want to move my body at home and that’s Adriene Mishler, aka Yoga With Adriene.

She’s an extremely popular yoga instructor and with over 13 million subscribers she runs one of the best yoga YouTube channels. I like her because her routines are simple, often short and always beneficial.

Mishler recently shared a new routine that’s just 10 minutes long. She describes it as a “mental health break” to ground the body and the mind.

I tried during my lunch break to see if I could reduce my stress levels in just 10 minutes.

Watch Yoga With Adriene’s “Mental Health Break”

You don't need any equipment to do this routine, although a lot of it is done lying down or on your hands and knees, so you may want to roll out your yoga mat or a blanket to make your experience more comfortable.

And, as is always the case with Mishler's videos, it’s a follow-along practice, so just press play when you’re ready.

My experience trying Yoga With Adriene’s “Mental Health Break” routine

I struggle to switch off during the working day. Even when I leave my desk to go for a walk or for a quick gym session at lunch, I find that I’m still thinking about my to-do list, so I expected my mind to wander while doing this routine.

To my surprise, I found that I was able to relax. The first five minutes of the routine is spent lying down and following a guided meditation.

Mishler talks you through some breathwork, but she encourages you not to try and control or disrupt your breath, but just focus on lengthening it.

I enjoyed this, because I often find specific breathing techniques too difficult, particularly when they involve holding my breath.

By simply focusing on making the breath longer and listening to Mishler's guided meditation, my mind stayed in the moment.

The second half of the practice involved gentle stretching, which my body needed after sitting at my desk all morning.

I felt my muscles and joints actively release as I moved in and out of cat-cow, and the gentle shoulder and neck stretches were especially satisfying after hunching over my laptop.

It was a worthwhile use of my time and I felt much better going back to my desk, both in my body and mind.

I’ll return to this routine when I’m feeling overwhelmed. It’s only 10 minutes, but it made a lot of difference to my mood.

I’ve been doing yoga regularly for over 10 years, and I swear by it to improve my flexibility and reduce muscle stiffness.

Even just one week without yoga leaves me with tight hips and shoulders, but I don't always have time to get to an in-person class. When that’s the case, I turn to my favourite online yoga instructor, Adriene Mishler, better known as Yoga With Adriene.

Mishler is hardly a hidden gem, with more than 13 million subscribers on YouTube. One major reason for this is that she’s a gifted teacher, providing clear instructions that ensure you’re in the correct position, even without adjustments from an instructor IRL.

She recently shared a 12-minute stretching routine for recovery days, so I decided to give it a go the day after a tough gym session to see if it could help soothe my tired muscles.

How to do Yoga With Adriene’s 12-minute recovery routine

You don't need any equipment to do this routine, although you will want to roll out your yoga mat if you have one, because a lot of the poses are done on your knees. Take a look at our guide to the best yoga mats if it’s something you want to invest in.

As is the case with all of Mishler’s videos, she demonstrates this routine in real-time, so click play and follow along.

My experience trying Yoga With Adriene’s 12-minute recovery routine

This routine starts slow with some head rolls. I sometimes underestimate the effectiveness of simple moves like this, but they felt so satisfying for my stiff upper body and relieved tension in my shoulders.

We then went into a range of passive stretches, which means holding moves for some time rather than moving in and out of them.

This included butterfly pose (which my hips loved), low lunges and a forward fold, which stretched my hamstrings and also encouraged a release in the upper back.

Although we were holding poses, this wasn't a yin practice which can mean holding poses for around five minutes. We flowed through movements, staying in poses for less than 30 seconds.

This meant it provided a good full-body stretch, which I was impressed by given it took less than 15 minutes.

I felt a lot of the stretches in my hips and back, which was ideal given I work at a desk and deal with tightness in both of those areas.

But muscles across my body felt more relaxed after completing this flow, so I’ll return to it when I’m in need of some quick relief.

I also think it would work well as a cool-down after working out, because the passive stretches are ideal for relaxing the body after exercise. It’s also an opportune time to work on your flexibility, because the muscles are already warm for movement.

When life is hectic, taking time for yourself might be the first thing to go. I’m certainly guilty of this—on busy days, I’ll often skip lunch or work late instead of doing things I enjoy.

That’s why many people recommend meditation. It’s a great way to step away from your routine, and reset the mind and body.

However, I’ve always struggled with it. Sitting still and focusing on my breath for 10 minutes or longer can feel frustrating and difficult—quite the opposite of relaxation—so I rarely make time for it.

But when my favorite yoga instructor Adriene Mishler—better known online as Yoga With Adriene—recently shared a five-minute meditation and gentle stretch routine that promised “instant calm”, I decided to give the practice another chance.

How to do Yoga With Adriene’s five-minute meditation

This breathwork and stretching routine by Mishler is fully guided so just press play and follow Mishler’s instructions.

Mishler sits cross-legged on a yoga mat on the floor, but you can be in any comfortable seated position and even on the couch or in bed.

I decided to skip the yoga mat and went straight from my desk to the floor.

What I thought of Yoga With Adriene's five-minute meditation

One of the reasons I return to Mishler’s yoga practices is her down-to-earth, unpretentious style. She doesn’t use jargon or cliché as she guides you through a practice and that feels like a breath of fresh air.

This meditation practice was no different. Mishler’s breathwork was not complicated—it synchronizes deep inhalations and exhalations with some arm movements and gentle stretches. I appreciated this approach because guided meditations can often feel fussy.

After the deep, slow breaths I felt my body and shoulders relax and I realized how tense I’d been. The stretching was gentle and simple, and felt great after sitting at my desk all day. The focus on lengthening the shoulders and back, which get stiff after hours at my desk, was a welcome release.

I felt more relaxed when I finished this short session. The day’s stresses were still there, but I felt noticeably lighter. I even wished the video was longer—it left me wanting more.

Mishler’s practice was a great way to become more comfortable with mediation—simple is always best when it comes to starting anything new, and sticking with it.

I’ll come back to this when I need a reset, but don't have much time. I’d also recommend it to anyone keen to try meditation for the first time.

Just because you don't have time to make it to your regular workout class, or fit in a long run, that doesn't mean it's not worth exercising. A little bit of movement is better than none and it will probably leave you feeling better than before you started.

Yoga is a great form of exercise to do in short bursts, especially because the deliberate breathing can relax your body in minutes.

Adriene Mishler, better known to her 13 million YouTube subscribers as Yoga With Adriene, recently shared a yoga practice that takes just 15 minutes. According to Mishler, it will energize your body and reset your mind.

I've been doing yoga for 10 years and while I tend to do hour-long classes at studios, I've also tried plenty of Mishler's routines over the years and can see why she features in Fit&Well's list of the best yoga YouTube channels.

I'm always impressed by how good Mishler's routines can make me feel in my own living room, often in a short space of time, so I was keen to try her latest practice.

How to do Yoga With Adriene's 15-minute yoga practice

This is a follow-along routine so just press play and Mishler will guide you through it.

You don't need any equipment to do this routine although it is worth using a yoga mat to make your experience more comfortable. I use the Yogi Bare mat, which is super soft even after lots of use and I never feel like I'm sliding around on it, even when I'm sweating in downward dog.

My experience trying Yoga With Adriene's 15-minute yoga routine

This yoga practice is mainly made up of sun salutations, a sequence of traditional poses including forward fold (below), downward dog (above) and plank.

Moving through sun salutations is one of my favourite ways to practice yoga. It gets your heart rate up if you flow quickly through the poses and it engages muscles all over the body, so it's a great way to move.

I also find sun salutations very meditative, because my mind can focus on the flow and I'm able to forget about any stress or anxiety.

Mishler offers a few fun twists on the traditional sun salutation too, which help to mobilize the hip joints, so I'd recommend this routine to anyone who is dealing with stiffness in their hips.

There's also some time at the beginning and end of the routine to sit in stillness. It might not feel worth it if you are only practicing for 15 minutes, but taking the time to allow your body to destress is really worthwhile. I find it helps me return to my day feeling more refreshed, so try not to skip these parts of the practice.

I'll be coming back to this video as a quick way to get moving in the morning or take a break from my desk.

Consistency is essential if you want to get fitter and stronger, but finding an exercise routine you enjoy and can stick with can be challenging. And when it's dark and cold outside, skipping your morning workout for an extra hour in bed is all too tempting.

That's why I love yoga teacher Adriene Mishler's YouTube channel, Yoga With Adriene, where she shares short yoga practices you can do at home.

Mishler has recently launched a 7-day yoga challenge called Prana featuring 15 to 25-minute yoga sequences. I've been struggling to get back into my usual exercise routine since the new year, so I decided to give it a try.

How to do Yoga With Adriene's seven-day yoga challenge

The idea of the Prana program is simple: complete one video per day for seven days. There's also a bonus eighth session, which consists of a meditation practice.

No equipment is needed but it's worth investing in a quality yoga mat to make movements more comfortable. I use the YogiBare mat, which offers the perfect balance of padding and grip.

What I thought of Yoga With Adriene's seven-day yoga challenge

Mishler is one of the best-known yoga teachers out there and her practices always offer a good mix of mobility, strength-building and breath-awareness. This challenge was no different and even though each routine was less than 25 minutes, I felt like I’d gained a lot from them.

For starters, the sequences provided a great stretch. I usually practiced in the mornings or on my lunch break, and this helped ease tension in my hips and shoulders—a welcome relief from hours of sitting at my desk.

Some sessions were more strength-focused but they all engaged my core muscles. The daily core work helped improve my posture as I felt myself sitting up straighter and feeling stronger by the end of the week.

The highlight of the challenge for me was enjoying a moment to myself every day. Mishler encourages you to take the sessions at your own pace, making it enjoyable and rewarding. I always came away feeling better than when I started.

If you're new to meditation, this program is a great introduction. Mishler incorporates a few minutes of mindfulness at the start and end of each routine, making it accessible and unintimidating. It was a perfect way to check in with myself.

Whether you’re new to yoga or trying to get back into daily movement, I'd recommend Mishler's program. Once you’ve completed that, keep the momentum going by bookmarking this morning yoga routine to maintain your new, regular yoga practice.

Looking for a way to start 2025 on a positive note? Lucky for you, Adriene Mishler, who's behind the Yoga With Adriene yoga YouTube channel, has announced a seven-day yoga journey to begin the new year.

In the past, Mishler has launched 30-day yoga challenges in January, but this year it's just seven days long, so it's very achievable.

Mishler's yoga practices are also always beginner-friendly, so her seven-day challenge is a great option if your New Year's resolution is to improve your physical and mental health.

How to take part in Yoga With Adriene's 2025 yoga challenge

Mishler will be posting a new yoga practice to her channel every day for seven days from January 1, so make sure to visit her YouTube channel every day.

The idea is that you'll complete each practice on the day it's uploaded. However, if you wanted to start the program a little bit later, you can do that, because the videos will stay live on Mishler's YouTube channel.

What is prana?

Mishler's seven-day program is titled "Prana - A 7 Day Yoga Journey". Prana is a term that comes from the ancient practice of yoga. "Prana is how the ancient Yogi sages referred to a subtle 'energy' that connects the body, mind and spirit," says Laura Pearce, yoga instructor and founder of Kin Yoga Mats and Yoga Collective London.

It's often associated with a type of breathwork and Pearce explains that traditionally, "prana is regarded as the bridge between the physical body and the subtle body. It is the fuel that powers your thoughts, emotions and actions."

This might sound perplexing at first, but Mishler's yoga practices are always down-to-earth and accessible so expect Mishler to deepen your understanding over the seven days.

More challenges from Yoga With Adriene

Mishler has published plenty of 30-day yoga challenges. Here is a small selection, in case you'd like to commit to something longer than seven days.

• Flow - 30 Days of Yoga 2024
• CENTER - A 30 Day Yoga Journey
• Home - 30 Days of Yoga
• Breath - A 30 Day Yoga Journey

The holidays are a wonderful time—filling the darkest period of the year with lights, and seeing friends and family. However, as I’ve gotten older I've taken on more responsibility for the festivities, which can feel overwhelming when added to the usual stresses of work and parenting.

To get everything ready I've had to drop my usual exercise routine, canceling my gym membership to keep me in the black and reducing my runs to once a week.

It's not the end of the world—there's always more spare time in January—but I have missed the stress relief that comes from movement.

That's why I'll be taking some time for myself on Christmas day to do a short yoga practice. I've always turned to yoga during stressful periods to take a mental break and shed any tension I've been holding in my body.

I went looking for a short, feel-good routine and found this "Yoga To Feel Your Best" practice on the Yoga with Adriene YouTube channel.

I like this slow, gentle practice because it focuses on straightforward yoga stretches for beginners and simple breathwork. It also features one exercise I always find useful—searching for tension in your face, jaw, neck and shoulders, and then trying to soften those muscles.

Adriene Mishler also includes a tabletop sequence, performed on your hands and knees, plenty of gentle back twists, and a series of hip opening poses such as butterfly and child's pose.

There's also a head-to-knee pose, which delivered a hamstring stretch that I desperately need. To do this, you stretch out one leg and fold forward over it while maintaining a straight back. Anyone observing my practice would wonder why I was simply sitting up straight, but the truth is that my hamstrings won’t let me hinge forward any further! And that's why I need to keep practicing.

If you're able to get away for 30 minutes over the holidays, join me in giving this yoga routine a go.

The holiday season is upon us and that usually means big meals, family events and parties. While this is often a lovely time of year to connect with family and friends, sometimes it comes with a degree of stress that can feel overwhelming and leave you unable to enjoy your time fully.

I find the holiday season particularly stressful. Although I love hosting, seeing everybody there is to see, and dressing up, I can also find myself getting easily overstimulated by the lights, noises and high-energy interactions. When this happens, I’ve found the best thing I can do is take five minutes away from the noise to focus on my breathing. Then, I can come back and sparkle as required.

This five-minute video of calming breathwork by Adriene Mishler of Yoga With Adriene fame (a Fit&Well favorite and one of our favorite yoga YouTube channels) is perfect if you need to take a moment to center yourself. Not only does it help with the potentially overwhelming thoughts and feelings of stress, but it helps to reconnect mind and body—a grounding experience.

How to do the breathing exercise

My experience trying this breathwork video

I took five minutes out of a busy workday to follow Mishler’s soothing guided breathwork and see if it helped reduce my stress. Here’s what I discovered.

1. I regained my focus

When there are a million things to do, it can feel like you have to do them all at once. I often struggle to prioritize my tasks when feeling overwhelmed, and this can lead to me freezing and making no progress, or focusing on something completely irrelevant. This breathwork gave me a five-minute break from everything I needed to do and encouraged my frazzled nervous system to stop chugging away. After this five minutes away from everything I needed to do, I was able to look at my tasks with fresh eyes, and more easily prioritize my time. Instead of feeling overwhelmed, my mind was more easily able to focus on what I needed to do and begin to make progress.

2. I felt more present in my body

Mishler encourages you to feel your body, breathe into your belly, lengthen your spine and bring your attention to your inhale and exhale. This is an excellent way to ground yourself in your body and works in a similar way to body scanning, requiring you to focus on different areas of your corporeal form and consider how each feels. This allowed me to check in with my body and I realized that my neck was sore from hunching over my computer and that I needed a glass of water.

3. My spinning thoughts slowed down

Noticing my ribcage expanding and contracting meant that I wasn’t thinking about anything else, which stopped my thoughts from spiraling into panic. Even on busy days with a million things to do, taking a small slice of time to think about nothing but your breath can allow you to stop anxious thoughts in their tracks and reassess them with fresh eyes once you are done.

This is also a technique used by therapists to help calm anxiety, as it engages the parasympathetic nervous system (associated with the rest and digest state) rather than the sympathetic nervous system (responsible for the fight or flight response).

4. I felt calmer

One of the things I liked the most about this particular session was that Mishler gave options for how to perform it. Not feeling up to sitting? That's ok, you can lie down. Not keen on closing your eyes? She says you can just soften your gaze. This is great for those who might struggle to feel safe or comfortable in their bodies, as it allows them to undertake the breathwork in a way that suits them.

I don’t like closing my eyes to meditate, although I prefer to sit than lie down, so I performed the breathwork session with my eyes open and sat on a cushion. This allowed me to fully engage with the session and allowed me to feel calmer, instead of worrying about what was going on around me.

More ways to find calm

We have plenty of other suggestions for breathwork, such as humming bee breath, these two yoga breathing techniques and this five-minute breath workout. You may also find cyclic sighing effective.

My work involves spending a lot of time sitting, hunched over my laptop, but I've managed to get rid of my shoulder stiffness by, in part, incorporating mobility work into my routine.

That's why I was excited to see a new video from Adriene Mishler on Yoga With Adriene. Mishler is is one of my favorite yoga instructors and she runs, arguably, the best yoga YouTube channel.

The new video is a morning mobility routine, which is ideal because my post-workout muscles often feel stiff and achy when I wake up. I tried Mishler's routine to see if it could help alleviate this and make working from home feel more comfortable.

How to do Yoga With Adriene's morning mobility routine

Mishler demonstrates each move in this 20-minute routine, making it easy to follow.

No equipment is needed but a towel or yoga mat will provide some support for your knees. I enjoy using the Yogi Bare yoga mat—it’s super soft with great grip, ensuring I don’t slip in and out of downward-facing dog.

You can browse more tried-and-tested recommendations in this guide to the best yoga mats.

My experience trying Yoga With Adriene's mobility routine

I've tried many mobility routines over the years, but I keep returning to Mishler's classes because they calm the mind as much as they work the body, and this one was no different.

While moving through each pose, Mishler encourages you to slow down, which felt great for my stiff joints and also helped me to relax, giving me some much-needed me-time at the start of the day. I continued with my day feeling significantly less stressed than usual.

In terms of mobility, this routine provides an excellent full-body stretch, particularly for the hips and shoulders.

However, I prefer to combine stretching with strengthening exercises, particularly as I have a long-standing knee injury. My shoulders and hips also need to be kept strong to combat the amount of time I have to spend sitting and to compensate for years of overtraining.

If you're in a similar situation, I recommend combining Mishler’s yoga mobility routine with exercises for joint health. You don't need to do them consecutively but incorporating both mobility moves like Mishler's with regular strength work is an effective way to keep your joints and muscles healthy.

I like to think that my calves are pretty strong, since I regularly run, walk, cycle and do strength training, but I still get calf cramps, especially at night. While I also do yoga a couple of times a week, I don’t feel like I stretch my calves very much or pay them enough attention. So when I found this yoga for calves routine on Yoga With Adriene, one of my favorite yoga YouTube channels, I had to give it a try.

Adriene Mischler has a down-to-earth teaching style and her routines are always accessible, functional and restorative. She focuses on doing what feels right for your body and, with more than 12 million subscribers, this approach clearly strikes a chord.

"Add this practice to your repertoire to improve circulation, enhance mobility, prevent muscle cramps and risk of injury," writes Mischler in the video's caption. "Or if you participate in activities involving a lot of lower body exercise (i.e. running, hiking, soccer, etc.)!"

How to do Yoga With Adriene's yoga for calves

You don’t need any props or equipment for this 23-minute yoga practice, just a mat. This routine can be done at any time but could be particularly effective first thing in the morning when you're feeling stiff, or after a run or another activity that's hard on the legs.

The session is more than just a series of gentle stretches and mobility movements. It fired up, worked and stretched my calves and legs, and there were more challenging full-body poses too such as the plank.

The practice features poses such as downward-facing dog and forward fold which helped me stretch my calves out. Moving into the half splits felt familiar but Mischler’s addition of “tick-tocking” the foot from side to side was new and a revelation—there was so much sensation, as it stretched my calf from all angles. Wild thing offered something surprisingly different for the whole body. Repeating child's pose kept things feeling grounded and restorative.

After the session, my calves felt strong and supple, with no tightness. I could also feel the difference in my hamstrings and ankles which felt less tight than usual. That night I was not woken up by any painful cramps—result. When my calves are happy, I'm happy.

Why you should look after your calf muscles

Our calf muscles often get overlooked in favor of larger leg muscles such as the quads and hamstrings, and don't seem as important as our ab, back and shoulder muscles, but they deserve more attention. "The muscles of the calf are POWERFUL in aiding healthy body function," writes Mischler. "That is because they aid in the flow of blood, in an effort against gravity, from the lower body back to the heart."

"Stretch, flex, and increase your range of motion with this sweet and satisfying calf-focused session," writes Mischler. "Throughout this practice I will guide you through a variety of functional movements that will help you to release muscle stiffness in the legs and improve your blood circulation." That sounds like just what I need to avoid tightness and hopefully stop my calves from cramping up at night.

The comments on this video are full of appreciation from people whose calves needed a little attention, from cabin crew to runners and hikers, as well as people with tight or cramp-prone calves.

The internet's favorite yoga instructor has released a yoga flow for beginners video, but it's not just for newbies. Adriene Mischler of YouTube channel Yoga with Adriene has 12.7 million subscribers and even her more experienced followers are enjoying it.

This mindful, slow-paced yoga sequence is a great introduction to Vinyasa or flow yoga. There are no wobbly balances to hold or challenging standing poses requiring thighs of steel. It's just a nourishing, grounding routine that will help you get into a lovely flowing rhythm.

"The perfect yoga flow doesn’t exis…. oh wait, for me, this is it," writes Mischler. "More and more I find myself feeling drawn to the intentional, smoother, subtle body connections that can be found in slower, more mindful flows."

This flow is already proving a hit, as the appreciative comments on the video show. @MarieGodf calls it a "beautiful reminder that it is ok to be a beginner and that we should sometimes activate our beginner's eyes again", while @christinarave says, "A great one for all including experienced yogis. It's good to smooth and slow it down every once in a while."

The idea that this beginner session is useful for anyone, no matter their level, comes up over and over and again in the comments. "No matter how long I've been practicing yoga, these beginner sessions are so grounding," says @ramen833, while @victoriamorrison6338 says "I've practiced yoga since my early 20s. I'm 71 now, and found this flow to be exactly what I needed this morning."

How to do the routine

You’ll need a mat and a block. If you don't have a block you could use a thick book, although you can also do the routine without any props. If you're interested in buying a block, here are three options.

Whether you're new to yoga, are coming back to it after a break, or are an experienced yogi with a regular practice, you'll find the poses manageable but effective. Moving in and out of poses rather than holding them for a longer period means you can find your own rhythm and it puts less strain on the body.

The yoga sequence takes you through many well-known moves that will help with mobility and flexibility. You'll move gently through cat-cow, bird dog, child's pose, downward-facing dog, forward folds and halfway lifts. Low lunge, crescent lunge, side bends, plank, cobra, twists, and a low shoulder bridge all appear in this sequence.

Mischler encourages you to play and find your most comfortable version of the poses, moving with the breath at your own pace. Concentrating on your breathing brings a certain mindfulness to this sequence. "We’re going to keep a focus on the breath the entire time," says Mischler at the beginning of the video.

@fluffyross2297 commented: "Great practice, I don't think I've ever breathed so much in all my life lol... I really enjoyed how slow and gentle this yoga practice was."

Need help choosing a yoga mat? This guide to the best yoga mats can help.

This 15-minute yoga sequence from Yoga With Adriene is the perfect remedy for tight hips. Combining gentle stretching and muscle activation, this restorative hip release practice will bring mobility and ease of movement to these joints.

The sequence is billed as a morning hip release, and while it would certainly be a lovely way to begin your day, you could also give it a go at other times of day. I plan to use it in the evening after a long day sitting at my desk, and I may try it after a run when my hips are feeling particularly tight from the repetitive movements of running.

With more than 12 million subscribers, Yoga With Adriene is hands down the most popular yoga YouTube channel, and for good reason. Adriene Mischler's mellow, friendly teaching style combined with well-planned sequences make her restorative yoga videos a joy to follow. I enjoy her easygoing and spontaneous approach and always come away from a session feeling deeply relaxed, with a sense of balance restored.

Watch the video and follow along with Mischler and her dog, Benji. There are no standing poses in this sequence, all the poses are down on the mat (Adriene uses a Manduka mat), and there's nothing too complicated or intense here. "Take some time for yourself today. A little goes a long way," says Mischler, and taking just 15 minutes for these gentle stretches will make a big difference to how your hips and lower back feel.

How to do the routine

The sequence begins with some grounding breathwork seated on the mat, and in her usual tranquil way Mischler guides us through the sequence, including a little comedy improv with Benji the dog, who can't decide if he wants to sit on the mat or not.

Proceeding at an easy pace with a couple of cat-cows to warm up and then some gentle activating movements to wake up the muscles around your hips, Mischler then leads you through some hip stretches, including 90-90 and figure four stretches, taking it one side at a time, helping you notice if we need more attention on one side than the other. She encourages you to "breathe love and awareness into that hip".

There's a lovely release and massage for the lower back as you lie on your back and rock from side to side holding your feet in a crossed-legged position.

The glute bridge towards the end of the sequence gives a lovely stretch at the front of the hips and also activates the glutes and all the muscles along the back of the legs, preparing your legs for movement, rather than leaving them too relaxed and floppy.

"Every end is a new beginning," says Mischler, and the end of this short hip-releasing sequence should bring a new feeling of flexibility and freedom in your hips, whatever you're doing next.

If you're left wanting more, try these yoga stretches for beginners.

Need help deciding which mat to buy? Our guide to the best yoga mats can help.

I like to add short abs workouts to the end of my gym sessions to help improve my core strength, but I quickly get bored of sit-ups, crunches, and planks.

That's why I was excited to see one of my favorite yoga instructors—Adriene Mishler, better known as Yoga With Adriene—recently shared a fun yoga routine designed to engage the abdominal muscles.

A lot of yoga routines engage the core muscles, as the moves require balance and stability from your mid-body muscles. But Mishler's most recent yoga practice incorporates specific exercises that engage the abs more, so I knew it would be a good one to try. 

How to do Yoga With Adriene's yoga for abs

This is a 30-minute yoga practice, which involves some stretching and breathwork, as well as specific poses that engage the abs. Follow along with Mishler's video where she walks you through the routine.

My experience

This routine included familiar movements like crunches, which I'm used to doing during regular abs workouts. It also incorporated moves like bird dog, warrior three, and plank variations that recruit some of the deeper core muscles in the hips and obliques. 

I found this routine switched on muscles in my lower body, as my glutes felt like they also got a workout. By the end of the thirty minutes, I'd targeted muscles in my core and legs, and I had mobilized my joints so my body didn’t feel as stiff. 

One of the many benefits of yoga is that it can help you relax your mind and body as it’s a form of mindful movement, so I came away from the practice feeling less anxious.

My verdict

My usual core workouts involve movements like sit-ups and crunches, which are great for isolating the abdominal muscles. But this yoga routine provided a more well-rounded routine, which challenged a range of core and lower-body muscles and incorporated stretches too.

I will opt for this yoga routine as an alternative to my usual core workouts in the future, and I'd recommend it to anyone who also wants to switch up their usual routines.

Need something soft and supportive for your practice? Have a look through our guide to the best yoga mats

I often deal with aches and pain in my back and lower body, mostly when I'm working at my desk. I do core workouts and hip-strengthening exercises to help with this, but I'm always looking for other options. 

Yoga instructor Adriene Mishler, known online as Yoga With Adriene, recently shared a routine to reduce lower back pain. In the flow, as well as opening up the hips, she offers exercises that stretch the quadriceps in the front of the thigh.

I decided to try it to see if it could relieve my lower back pain. I also wanted to use the routine to stretch my legs as I had DOMs (delayed-onset-muscle-soreness) from a strength workout a few days prior.

The routine takes 15 minutes and you don't need any equipment, so you can easily do it from home. I tried it on my lunch break during a busy work day. 

Watch Yoga With Adriene's 15-minute quadricep-focussed flow

I usually focus on the posterior chain in my workouts and do lots of glute exercises, as this is my weak area. I'm probably guilty of not paying enough attention to my quads, but this routine revealed that these muscles were pretty tight. I felt a big stretch across my front thighs during the routine, particularly during the exercise which involved pulling my foot up to my glutes (butt muscles).

I wondered if the tightness in this area could have contributed to my daily discomfort. I chatted with trainer Pippa Sealey, who explained that it's unlikely to be the sole contributing factor to back pain. She recommends a comprehensive approach to strength training and mobility work if you suffer from aches and pains. 

"Incorporating exercises that strengthen the glutes, hamstrings, and the muscles and joints along the posterior chain is helpful to combat lower-back pain," she explained. 

I still enjoyed the combination of stretching and mobilizing exercises in Mishler's flow, particularly the hip-opening elements. I would be tempted to combine it with some dynamic movements and turn it into a lower-body warm-up, but I don't think doing this routine by itself will relieve my daily aches and pains. 

Need something support your stretching routine? Our guide to the best yoga mats can help

It's hard to motivate yourself to exercise on dark, rainy days. Fortunately, there are plenty of gentle ways to get moving without leaving your house.

Yoga is a great option for people looking to improve their core strength and flexibility, as well as tap into more mindful ways of moving.

Adriene Mishler—better known as Yoga With Adriene—has become the internet's most popular yoga teacher, thanks to her simple but creative routines. Her latest routine is ideal for those days when you want to get moving, but don't have much energy. 

Combining two styles of yoga—vinyasa, which involves moving in flow, and yin yoga, which is more slow-paced—it will challenge your flexibility and engage a range of muscles, including the core, while also providing moments of stillness to help you relax.

Watch Yoga With Adriene's VinYin yoga routine

Follow along with Mishler in the above video as she takes you through the routine, which combines meditation and breathwork with slow vinyasa movements and challenging yin poses.

Yin yoga encourages you to hold stretches for several minutes, which can improve flexibility and range of motion in a joint. In our guide to yin yoga for beginners, YogaWorks instructor Tamika Caston-Miller explains that one of the main benefits of yin yoga is that it can encourage mental fortitude: "Mental mastery and the ability to sit with challenge is the biggest benefit of the practice."

This routine acts as a great introduction to yin if you're more comfortable with vinyasa-style yoga. And it will be sure to provide a low-impact way to get your heart-rate up slightly and engage a wide range of muscles.

If you want an even shorter introduction to yoga, try doing some of these beginner yoga stretches, or have a go at this 15-minute yoga flow. 

Need something to support you during practice? Have a look through our guide to the best yoga mats

I've done yoga on-and-off for years. It helps me maintain my flexibility and it always boosts my mood when I'm feeling low. 

Like a lot of people, I'm a big fan of Yoga With Adriene. The breezy, beginner-friendly sessions on the YouTube channel fit in well with my routine when I'm working from home. 

When I saw Adriene Mishler had released a new 15-minute morning flow, I decided to try it. I was feeling stressed, achy and stiff, so I was hoping the routine would calm my anxious mind and mobilize my joints. 

Watch Yoga With Adriene's morning flow

It's a rare kind of person who enjoys jumping out of bed and straight into a cardio workout, and I am not one of them. What I loved about this morning routine was that it started with some breathing exercises and mindful movement, giving me a chance to wake up gently.

This was followed with some soft, slow stretches and mobility work, which helped relieve some of the stiffness in my body. It also got my blood flowing and warmed up my muscles, so I felt better-prepared for the day.

There were some gentle strengthening exercises thrown into the mix too, which definitely engaged my core. I didn't feel these really challenged my body, but it warmed me up to the idea of doing a post-yoga strength session (full-body dumbbell workout, anyone?).

For me, 15 minutes is the ideal length of time for a morning yoga flow. It's short enough to feel manageable when I first wake up, but long enough to feel like it's sufficiently warmed up my body. 

This short routine from Adriene delivered a triple whammy of mindfulness, mobility and mild strength training. After doing it, I felt calmer and more limber. I also noticed I continued to take deep, even breaths throughout the day, thanks to the session's breathwork. 

It really hit the sweet spot for a morning yoga routine and it's one I'll come back to when I need a boost.

Need help choosing a new mat? Our guide to the best yoga mats can help

I work out on a regular basis for the mental and physical benefits. This mainly involves functional strength training at the gym, which helps me manage and reduce stress while also building muscle and increasing my fitness.

However, sometimes I just don't feel like going to the gym. If I'm feeling sluggish, the idea of lifting weights or moving fast in a workout doesn't always appeal.

That’s what led me to swap out my usual gym session for an at-home, low-impact option. I discovered a routine on Yoga With Adriene's YouTube channel which is designed to strengthen the core muscles, as well as boost relaxation with some mindfulness.

The session takes just under 30 minutes, so it was ideal to do during my lunch break, getting me away from my desk to move, as well as giving my mind a rest too.

Watch Yoga With Adriene's core and restore routine

This routine starts with some gentle breathing and simple stretches for the lower back and pelvis. I felt my mind and body relax almost instantly, which is one thing I love about yoga.

We then moved into core activation, which focused on slow and controlled movements. The exercises were simple but I could definitely feel my core working across a range of muscles including my abdominals and obliques.

At the end of the session, Adriene suggests lying in shavasana (relaxation pose) with a bolster, cushion or folded blanket underneath the knees to take pressure off the lower-back. We then lay in this position for a few moments to relax and wind down, which my anxious mind appreciated.

Despite being someone who regularly does core strengthening exercises at the gym, I found that this yoga session still provided a decent challenge for my mid-body muscles. It also enticed me into working out on a day when I didn't really feel like it.

Yoga is a great option if you want to build core strength in a gentle and relaxed way. If you're new to working out, I'd suggest trying these yoga stretches for beginners, which can stretch and strengthen your muscles. 

Looking for a new mat for your practice? Our guide to the best yoga mats can help

Exercising is my go-to way to manage stress in life but sometimes I don’t have time for a full workout during my lunch break. That’s why I decided to try a meditation practice to see if it’s a good alternative when time is short.

I've always been reluctant to meditate, because I find sitting down with nothing but my thoughts extremely difficult. 

Luckily, I found some short meditation videos by one of my favorite yoga instructors Adriene Mishler, which seemed fairly accessible. These ten-minute meditation practices are designed to settle the mind and balance the nervous system. 

Why do you need to balance your nervous system? If you’re in a constantly stressed state and unable to bring yourself "back to balance", it can negatively impact physical and mental health. Research has shown that meditation can support nervous system regulation by lowering the heart rate and reducing the body’s stress response.

This 10-minute meditation practice doesn't require any equipment and you can do it sitting on the floor, in a chair or even on your bed as I did. It was a great way to take a quick breather from the stress of the working day.

Watch Adriene Mishler's meditation for balancing the nervous system

I always find the first few minutes of meditation uncomfortable, particularly when I'm stressed, as I start fidgeting and mentally running through my to-do list. Today was no different, as I had a busy morning at work and I was feeling fairly agitated.

Forcing myself to sit still can be difficult but with Mishler's guided breathwork, I soon felt my body relax. And although the time dragged at the beginning of the practice, by the end I wished that the session had been longer.

When I returned to my desk, I felt calmer and I was more productive during the afternoon, making a conscious effort to focus on my breathing, which allowed me to concentrate without getting overwhelmed or distracted.

If you're looking for more ways to relax and meditation is too challenging, try mindful walking or yin yoga, both of which combine mindfulness techniques with movement.

Looking for a new mat for meditation practice? Our guide to the best yoga mats can help

I often feel overwhelmed during the working day and exercise helps me destress. But I generally don't have time for a full yoga class or a HIIT session during my lunch break, so I thought I'd give a short breathwork session a go.

Breathwork can take many forms, but the basis of it is slow intentional breathing. Usually, it involves diaphragmatic breathing, or belly breathing, where you inhale deeply to ‘fill up’ the belly. Doing a session is a bit like learning how to meditate, as it helps you focus on one thing and draws your attention to the present moment. 

I found a recent routine created by Yoga With Adriene, a popular yoga instructor who posts videos to YouTube, that only takes ten minutes. So I rolled out my best yoga mat, put my laptop to one side and took ten minutes to follow the breathwork. 

Watch Yoga With Adriene's breathwork routine

Sitting down and breathing for ten minutes probably seems like an easy thing to do, but it was more challenging than I anticipated. Immediately after sitting down in a cross-legged position, I found myself fidgeting and unable to relax.

Adriene says that fidgety people can lie down for the session, but she also says that sitting upright can help deepen the breath, so I decided to master my restlessness and do this instead.

The first section of the video is focused on belly breathing, which involves breathing down into your belly as you inhale and up out of your belly as you exhale. I found that concentrating on this sensation felt unusual at first, but after a while focusing in this way actually helped me relax.

After this, Adriene walked through a series of exercises that mix up the breathing tempo, combining longer inhales with shorter exhales, then vice-versa. 

Verdict

I felt far more calm at the end of the routine than I did at the start and found that I was less fidgety and more able to concentrate, which is good as I had to go back to my desk for the afternoon.

One other benefit of this routine is that sitting up straight without anything to lean on for ten minutes forced me to think about my posture, and encouraged me to stop slouching when I got back to my desk. It actually helped improve my mind-body connection. 

I'll definitely be adding breathwork routines like this one into my routine, especially during the working day, along with other stress-management methods. But I'll still incorporate fast-paced sessions, like HIIT cross training workouts, which also pump up my mood and keep my cardio fitness in check. 

If you're short on space at home, it can be difficult to find ways to exercise. Maybe you don't have room to roll out a exercise mat, or perhaps you're an upstairs neighbor, so jumping workouts are too noisy.

Fortunately, there are ways to get moving that require minimal space and time. This yoga routine from yoga instructor Adriene Mishler, best known for her YouTube channel Yoga with Adriene, is the perfect way to get moving, wherever you are.

It's designed for people who travel often, so you can do it from the airport or your hotel balcony. But you can do this at home too, and if you do have a bit of space, rolling out a yoga mat can make things a bit more comfortable underfoot, but it;s not essential. 

Designed around some of the top yoga stretches for beginners, this practice is great for tired joints and muscles, particularly if you're dealing with delayed-onset muscle soreness (DOMS) after working out. 

Mishler's routine is also ideal to help you cool down immediately after working out. If you're especially tired or you're looking for a very low-impact option, you can do most of this routine from a seated position, either cross-legged or kneeling. 

Watch Yoga With Adriene's 15-minute yoga routine

Yoga can have similar benefits to learning how to meditate, and is good for your body and your mind. One of the most effective ways to do this is to relax during the practice and take deep breaths in through your nose and out through your nose.

There are specific breathing exercises you can do to help you bring a sense of calm to your session. A simple one involves breathing in through your nose for four counts and out through your nose for four counts. 

Since you'll be doing the routine while standing, it's important to also focus on your posture to get the most from your training. You can engage your core muscle (the area around your stomach responsible for posture, balance, and stability) by tucking in your ribcage and ensuring you don't arch your back. 

If you find standing for extended periods a challenge, then you'll be glad to know you can still get the benefits of yoga while sitting down. This eight-move chair yoga routine boosts your mobility and all you need is a seat. 

I work from home, which has a lot of perks, but it can be hard to keep focused and positive. Plus, I end up sitting down for much of the day, which isn't great for my posture or for staving off lower back pain. 

I try to make it out for a short walk every day but I still sometimes feel stiff when I sit back down at my desk in the afternoon. Plus, come 3pm, I tend to feel tired and struggle to concentrate on my work.

That's why I decided to try this short yoga session during my lunch break. You don't need lots of equipment, just one of the best yoga mats will do, or loads of time as the session is just 20 minutes. 

I do yoga on a regular basis, but usually at the weekend at my local studio. However in the past I've tried Yoga With Adriene's YouTube practices, which are great for beginners, with intermediate options too.

Watch Yoga With Adriene's "Love Wins" yoga flow

Fortunately, today was a sunny day so I headed out onto my balcony for this practice, taking my sun salutations very seriously. It started with a meditation, sitting in sukhasana (cross-legged pose) with some breathing exercises.

I noticed that my shoulders were hunched up and even my face was holding onto tension. Just five minutes of meditation made me relax, helping me to enjoy the rest of the practice far more.

And the hip-opening positions like reverse warrior helped relieve some of the tightness I've had in my hips lately. You take a lunge position with one foot facing the front of your mat and the other at 90 degrees, a pose known as Warrior II. 

Then, you raise your front arm up and towards the back of your mat to open up your side body and hips. As this only works one side, Yoga with Adriene's session balances this out, getting you to do the same on the other side. 

I felt calmer, happier, and ready to get on with work after this short practice. Plus, I noticed myself sitting up straighter while working and I was definitely able to focus more during the afternoon, having spent some time stretching outside.

Although i did this on my lunch break, it's not always easy to find time in the middle of the day. But if you're after a similar mood-boost, this morning yoga routine helps you gradually ease into the day. 

If a dedicated class isn't on the cards, you might prefer these yoga stretches for beginners that you can incorporate into your usual training or take short breaks throughout the day for a quick stretch, 

Adding a bit of mood-boosting movement into your day doesn't have to involve a gruelling run or sweat-drenched HIIT session. 

Yoga can be a more gentle way to get active, but still holds the key to plenty of health benefits such as strengthening your body, boosting your flexibility, easing muscle aches and even relieving stress. 

Another bonus of yoga is the limited need for equipment. Yes, you might want a yoga mat or block to make some poses more comfortable, but these are only optional extras. 

This quick practice from qualified instructor Adriene Mishler (best known for her YouTube channel Yoga With Adriene) takes just five minutes, and contains exercises designed to "work with the brain and body to help relieve stress and tension".

Follow along with Mishler's video below to give the routine a go. Listen out for her handy cues to help you mirror her movements and reap the benefits of the session. 

Watch Yoga With Adriene's five-minute full body stretch

This short routine is a great way to get away from your desk and unwind if you're working from home. It's also a top option if you usually opt for a more intense form of exercise, offering the chance to mix things up and soothe your hard-working muscles. 

But, just because it won't leave you breathing heavy like a session on one of the best treadmills or a high-intensity resistance training (HIRT) workout, that doesn't mean it won't have a positive impact on your body. 

Yoga can improve strength, cardiorespiratory fitness, posture and flexibility, as well as boosting your heart health, according to the Harvard Medical School. It can also benefit your mind, as our writer found out when they tried yoga every day for 30 days. 

If you want to try more sessions like this, consider giving these eight anti-aging yoga moves a go. Or, if your neck and back feel sore after spending too long sitting at your desk, why not unroll your yoga mat for this six-minute tension-relieving session from Yoga With Adriene. 

We've all heard of yoga, and many of us know it can undo some of the damage caused by sitting at a desk all day. But did you know it can also be useful for relieving the stiff joints and sore muscles caused by standing for prolonged periods?

This 15-minute practice from yoga instructor Adriene Mishler (known to her near-12 million YouTube subscribers as Yoga With Adriene) is designed for anyone whose job sees them spend a long time on their feet.

Mishler says the movements included can restore the muscles and joints, helping you "find relief in the feet, the legs, the hips and the back". You don't need any equipment, but it can help to roll out a yoga mat for some comfort and support. 

Although this routine was designed for service workers on their feet all day, it's also an ideal option to do on the day before or after a strength training workout — it soothes your joints and muscles to help them recover for your next session.

Watch Yoga With Adriene's 15-minute yoga session

Being on your feet all day has been linked to several negative health impacts. For example, a review of existing research on the topic published in the Rehabilitation Nursing Journal found that "studies consistently reported increased reports of low back pain, physical fatigue, muscle pain, leg swelling, tiredness and body part discomfort due to prolonged standing".

Yoga can help relieve some of these symptoms; an article published in the National Center for Complementary and Integrative Health says the practice can reduce stress as well as relieving lower back and neck pain. 

It can also help improve your flexibility, boost your balance and even strengthen your muscles and joints, leaving you less susceptible to future pain and injuries. 

If you want to discover more about what regular yoga can do for you, find out what happened when our writer tried yoga every day for 30 days. Or, if you're looking to take your first steps in the practice, give these beginner yoga exercises a go. 

Consider using it around this six-move full-body workout, or you could even try this two-move bodyweight workout  from Arnold Schwarzenegger himself. 

Whether we're working at a desk or watching TV from the couch, many of us spend a large portion of our day sitting down. This is often unavoidable, but by staying in the same position for such a long time we risk seeing our muscles tighten and our core weaken due to a lack of use.

To prevent this, it pays to introduce a bit more movement into your day. This sequence of seated stretches from yoga teacher Adriene Mishler (Yoga With Adriene) offers impressive benefits for your mind and body, and it can be done at your desk in just six minutes. 

Not only will this session help loosen your muscles through stretching, but it can also improve your mood and sharpen your brain. You don't need any equipment to give it a go, and all the movements are easy to squeeze in when you have a spare moment during your work day. 

Follow along with Mishler's movements below to try it for yourself.

Watch Yoga With Adriene's six-minute desk yoga

Sitting in a chair for prolonged periods can cause significant increases in the stiffness of your back muscles, research published in the Frontiers in Sports and Active Living journal shows. This is because your back and core muscles are largely inactive when you're supported by a backrest. 

Your hip flexors can also become tight, and your legs and glutes may weaken, for the same reason. However, the same study found that regular muscle contractions (using your muscles) can prevent these effects. 

So, whether you're trying this session, going for a walk during the working day or taking time to stretch, it's well worth finding time to move your body every once in a while.

To see the benefits for themselves, our writer tried doing yoga every day for 30 days, and they were amazed to find they felt "stronger inside and out" by the end of the experiment. 

If you want to break-up your habitual sitting adding some yoga into your weekly routine, take a read of our feature on anti-aging yoga moves. Or, if you're new to the practice, try these beginner's yoga exercises for building strength.

Lifting weights is one way to build strength, but it's not the only way. We often talk about physical strength, but developing mental strength (sometimes known as resilience) with this short routine is just as essential.

This quick meditation designed to help reduce anxiety is led by Adriene Mishler, known for her popular yoga YouTube channel Yoga with Adriene. Don't worry if you don't know how to meditate, Mishler guides you through it.

For most of the session, you only need to focus on your breath. The aim is to catch your mind drifting and return your focus to your breath.

All you need is a quiet spot where you can sit undisturbed for 10 minutes. If you're unable to find some peace and quiet, a set of workout earbuds with noise cancellation may help.

Watch Yoga with Adriene's 10-minute meditation

Although Mishler's session is designed to help you manage anxiety, this also develops mental strength and the ability to cope with difficult situations. You don't have to be practicing meditation to use these techniques, either.

One of the top meditation tips for beginners is if you find yourself in a stressful or challenging situation, take a moment to focus on your breath to help create a sense of calm and return you to the present moment.

Yoga and meditation have a lot of similarities. Both practices help develop a connection between your body and mind, although yoga does adds movement to the mix. For another way to calm your mind, try these yoga poses for anxiety.

The festive season can be a stressful time, but this yoga session is designed to ease anxiety in just 20 minutes. Featuring poses and movements that are low to the ground, it's a slow-paced routine that doesn't require you to put too much weight through your hands. 

This particular sequence is so gentle that you don't really need a mat to complete it; a carpet or rug is likely to offer enough support. We'd still recommend investing in one of the best yoga mats for more intense, sweaty sessions – but this gentle stretching series doesn't require one.

The yoga routine was posted by Yoga With Adriene, a popular YouTube channel run by Adriene Mishler. She aims to provide high-quality practices on yoga and mindfulness to "inspire people of all ages, shapes and sizes across the globe." 

Watch her video below to try this yoga for anxiety session yourself.

Watch Yoga With Adriene's Yoga For Anxiety session

There's lots of research showing that yoga can be an effective method for dealing with stress. For example, a 2018 study published in the International Journal of Preventative Medicine showed that depression, anxiety and stress decreased in a group of 52 women after four weeks of tri-weekly yoga sessions. 

And that isn't the only health benefit. According to the National Center for Complementary and Integrative Health, yoga can also help people improve their sleep, lose weight and provide relief from lower back pain.

If you want to slip this flow into your fitness routine, we think it can easily fit around your existing commitments. As a low-intensity activity, it's a great way to recover from strength training sessions and cardio bouts alike. It shouldn't leave you too tired to take on a workout the following day either. 

Want to learn more about yoga? Try these anti-aging yoga moves, give a seated yoga flow a go, or find out what happened when our writer did yoga every day for 30 days.

The widespread belief is that lifting weights is the only way to develop strength and build muscle. Resistance training can be effective, but there are alternatives, too, like this core-strengthening 20-minute yoga routine.

Unlike weighted exercises, you don't need any equipment to practice yoga, just a grippy surface from a workout mat or one of the best yoga mats to stop you from sliding around during poses and sequences.

Although you can practice ab-focused core yoga or other routines on your own, many people enjoy a guided class, like this one from acclaimed instructor Adriene Mishler, best known as the creator of the Yoga with Adriene YouTube channel. 

At just 20 minutes, it's shorter than many traditional resistance training routines. This makes it ideal for when you're short on time and want to bring a bit of movement to your body. And it also helps stretch and strengthen your muscles.

According to Mishler, there's a "strong focus on form and function to increase flexibility, build strength, and regulate the nervous system." If you've never practiced yoga before, that's okay, as she also demonstrates and guides you through all the moves and postures.

Watch Yoga with Adriene's 20-minute routine

Yoga has been gradually shedding its reputation as a solely wellness-focused practice, with Adriene noting that "yoga is for everyone! The hardest part is showing up." There's a dual benefit, too; you build physical and mental strength in a single workout.

One study in the journal Evidence-based Complementary and Alternative Medicine looked at the effects of a 12-week yoga program across several health markers. The researchers found that yoga improved muscular strength, endurance, and cardio fitness. 

Routines like yoga for shoulder mobility can also complement your regular weights training, as they develop strength in specific areas, improve flexibility, and help you focus on your form, which is essential when you're exercising with the best adjustable dumbbells.

For many people, practicing yoga is a bit like learning how to meditate. To get the poses just right, keeping your alignment and posture intact, you need to strengthen the connection between your body and mind, just as you do in mindfulness meditation.

The perception of meditation has also changed in recent years, so much so that muscle-building movie stars like Chris Hemsworth produce guided meditation sessions to help you build mental strength, focus on your breath, and calm your mind.

There's a common belief that yoga is a series of gentle stretches designed to ease you into the day. And it definitely can be that. But yoga is also a great way to develop a stronger core, and all you need is this 20-minute session to get started.

While the best workouts for abs are an excellent way to train your rectus abdominis—the muscle responsible for visible six-pack abs—your core is an essential area of mid-body muscle comprised of your obliques and lower back in addition to your abs.

Core strength is a foundational part of yoga, as it helps you maintain posture, keep good form in each pose, and flow seamlessly between moves. You work your core in most yoga classes, though this short session is designed explicitly to train your abs. 

It's led by yoga instructor Adriene Mishler, creator of the incredibly popular YouTube channel Yoga with Adriene. As she explains, "this [session] is about getting connected and really embodying strength in your core muscles."

It's an accessible class, well suited to beginners and more established practitioners. Adriene guides you through the poses, demonstrating as she goes, so you can follow along or close your eyes and listen to the instructions.

Watch Yoga with Adriene's 20-minute yoga for abs

Most ab workouts involve bodyweight moves like crunches, push-ups, and sit-ups, but the focus here is on developing a connection between your body and mind, giving you time to focus on how the pose feels.

It also gives you space to experiment with minor adjustments to your posture and notice how it affects your core. Developing this awareness of your body is why yoga is sometimes referred to as a moving meditation.

You also don't need any equipment to get started; just one of the best yoga mats to give you a comfortable, slip-free surface for your practice. If you're into at-home workouts, you can use these mats for all types of exercise too.

Although this session is designed to target your abs and core, there are other reasons to take up the practice. Many people use yoga for anxiety, as there's evidence that yoga can reduce stress and help clear your mind.

If you are looking for a way to look after your well-being without spending money, these self-care ideas are a great place to start. You don't need equipment, so you can take care of your mind without having to break the bank.

Building a strong and defined core is not always about doing countless crunches and sit-ups and is actually much more about balancing a cleaner diet with a good variety of exercise. And no, the exercise doesn't have to be high intensity or high impact to get you results either. Try this Yoga With Adriene routine to strengthen your core using some gentle movement for a short while.

You can practice this yoga for abs workout at home but make sure you have one of the best yoga mats or something padded to lay underneath you. This will provide you with stability and comfort during the exercise.

Many people met Yoga With Adriene via their screens in 2020. While we were all stuck indoors trying to remain positive and find ways to stay fit at home, Adriene was sharing beginner-friendly yoga videos on YouTube, that many of us came to love. If this is your first time hearing of her then this 20 minutes abs session is a great way to get to know yoga as a form of exercise while improving strength in your abs.

This is especially a good option for those who don't enjoy how they feel after much more enduring or extreme forms of exercise. Adriene says that this movement for abs session is quite the opposite. 

"Some practices tone and strengthen your body (your big, mirror muscles) but leave your nervous system a wreck. This session is intended to do the opposite, allowing you to center mentally and emotionally while receiving that full-body flow you crave," she explained.

If this sounds like your kind of exercise then watch the video below to follow along with Adriene.

Try Yoga With Adriene's Yoga for Abs Routine

You will cover a lot in this short core strengthening session and hopefully, pick up a few things that will have a positive impact on your overall health and wellbeing. Realigning with your breath, moving your body, and regulating your nervous system are all part of this workout and can benefit you in many ways.

We spoke to yoga teacher and personal trainer Sam Robbins about the benefits of yoga on our core muscles and she said almost all yoga Asanas (postures) can help build abdominal strength and stability.

She added that "Pranayama (breath practice) enhances this even further by training the diaphragm in conjunction with the core muscles."

If you've mastered all of the best workouts for abs and tried the yoga for abs session above, Robbins has shared with us a whole core workout using different three types of yoga movement.

Three ways to workout your whole core with yoga

1. Standing balance postures such as Virabhadrasana III (Warrior III) and Vrikshasana (Tree) which target the obliques and the spine stabilizing transverse abdominis - the deepest of the core muscles. 
2. Twisting postures train the oblique muscles which run diagonally across the torso.  For example Marichyasana (seated twist)
3. Folds (where the chest and legs are drawn towards each other) will work the rectus abdominis (6 pack) muscles and can be performed seated, standing or in inverted balances like Sirsasana (Headstand).  Possibly more fun than a sit up, expressed Robbins!

Developing strength in your core can really help out with things like posture, balance and reduce the risk of lower back pain. Here's a roundup on some of the best posture correctors if this is something you are trying to improve.

If you're finding the return to pre-pandemic life a little overwhelming after the past 18 months, you might want to build a regular yoga practice. Sometimes referred to as moving meditation, yoga is a way to settle a busy mind, bring calm to your body, and focus on the present moment. 

Fortunately, it's easy to get started: once you've invested in one of the best yoga mats, we highly recommend checking out Yoga with Adriene's latest 30-day calendar yoga plan. 

The popular online yoga teacher - who has over 10 million YouTube subscribers - releases a downloadable planner with links to daily YouTube yoga sessions each month.

These are usually videos already available on her channel, but she curates the month's playlist on a specific topic. The plan for September 2021 is based around Reset, with classes tackling social anxiety, meditation, renewal, creativity, and stress relief. 

As the yogi herself writes, "September is a time for new beginnings, as the seasons change, as many return to adopt habits that will help focus for school, for work, and for healthy habits that serve us mentally, emotionally, and physically. And, as we continue to navigate the unknown, show up for social change, September is also and perhaps, above all, remembering to find joy."

If this sounds a little too much like self-help to you, the good news is that yoga's ability to reduce stress and anxiety, protect against depression, and even help you lose weight are all scientifically proven benefits of the practice. 

If you're a complete newcomer to yoga, don't worry - it's easy to get started. Why not try our 30-minute yoga flow below, which is perfect for all levels including beginners. 

Of course, few teachers would suggest taking up yoga specifically to lose weight, but a study published in 2016 found that the combined effect of the yoga community, improved mood, and healthier eating habits all contributed to a lower weight. 

Similarly, past research has linked a regular yoga practice with increased HDL levels, the so-called 'good' form of cholesterol, which protects your cells, has an anti-inflammatory effect, and transports excess cholesterol to the liver. 

Recent investigations have even found that yoga may reduce migraine headaches by up to 50% too. Alongside reducing physical pain, the practice can help our mental health, too, as there's evidence that yoga reduces stress, anxiety, and depression. 

This is partly thanks to yoga's stimulation of the parasympathetic nervous system rather than the fight-or-flight response of the sympathetic nervous system. The breathing techniques you learn help you breathe deeply through your diaphragm, activating the parasympathetic nervous system and bringing awareness to the present moment. 

At this point, the evidence for yoga's positive effects on our bodies and minds is undeniable. Whether you're a seasoned practitioner or a relative newcomer, it's worth trying out some of Yoga with Adriene's free Rest sessions this month, taking a class at a studio near you, or trying our five-minute morning yoga routine. 

That said, if yoga isn't your thing, you can get many similar benefits from learning how to mediate instead. You don't have to choose one practice over the other either, as they complement one another. Though, it's also worth investing in one of the best diffusers for essential oils to bring an all-day sense of calm to your home too.