Boost your flexibility and strengthen your core in just 15 minutes with this no-equipment stretching routine

If you're traveling or tight on space, try this standing yoga practice to move your body and still your mind

Woman doing reverse warrior yoga pose
(Image credit: Getty)

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. 

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.