It’s a paradox of modern life that making time for relaxation and feeling good in your body requires effort. And there’s something about scheduling “calm” into your calendar that sorta ruins the vibe—like when you squeeze a yoga class in between two meetings only to feel more stressed about making it to class and back to work on time.

Rather than overwhelm your chaotic schedule even more, ask yourself how yoga can meet you where you are. Instead of changing into yoga clothes, racing over to the studio or gym, and doing a 60-minute class before heading back to the office, consider other pockets of your day where yoga flow could more realistically fit. No clothes change or risk of speeding ticket required.

That’s the beauty of this 10-minute yoga stretch. When you’re short on time but still want to practice, you can get on your mat for a few minutes and still reap the benefits of yoga.

10-Minute Yoga Stretch for When You’re Short on Time

This sequence fits yoga into your busy schedule, just 10 minutes at a time. No props needed. Come as you are.

(Photo: Courtesy Laia Bové)

1. Warm Up

Sit in a comfortable position. Inhale and lift your shoulders toward your ears. Exhale and relax your shoulders. Repeat that a few times.

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2. Seated Chest Stretch

Inhale as you open your arms to the sides and arch your back. Exhale as you round your back, draw your chin toward your chest, and wrap your arms around your body (give yourself a hug). Take a few breaths here.

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3. Eagle Arms

With your arms still wrapped around you, sit upright. Keep your arms where they are or cross your top elbow over your bottom elbow and bring the backs of your forearms toward each other in Eagle arms. Take a few breaths here.

Repeat Seated Chest Stretch. Hug yourself with the opposite arm on top. Stay here or repeat Eagle arms.

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4. Bird Dog Variation

Come to your hands and knees. Inhale and straighten your right leg behind you, pressing the ball of your foot into the mat or lifting your foot and pushing through your heel. Take a few breaths here. Return to your hands and knees and repeat on the left side.

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5. Toe Squat

From your hands and knees, tuck your toes, draw your hips toward your heels and walk your hands toward your body. Start to sit upright until you feel a stretch along the bottoms of your feet. Keep your hands on the mat or lift your chest and rest your hands on your thighs in Toe Squat. Take a few breaths here.

To come out of it, walk your hands away from you, untuck your toes, and return to your hands and knees.

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6. Downward-Facing Dog

Press your hands into the mat, tuck your toes, and lift your hips up and back in Downward-Facing Dog. Take a few breaths here.

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7. Standing Half Forward Bend

From Downward Dog, walk your feet toward your hands. Place your hands on your shins or thighs and lengthen your spine in Standing Half Forward Bend.

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8. Standing Forward Bend

From Standing Half Forward Bend, exhale and lower your chest toward your thighs. Place your hands on the mat or on blocks in Standing Forward Bend. Relax your head and neck.

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9. Plank

Bend your knees as much as you need to plant your hands on the mat and step one foot behind you, then the other, into Plank. Take a breath here.

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10. Chaturanga Variation

From Plank, exhale as you bend your elbows and lower your knees and chest to the mat in a knees-down variation of Chaturanga.

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11. Cobra Pose

Inhale as you straighten your legs behind you, press your hands and tops of your feet into the mat, and lift your chest in Cobra. Exhale as you lower your chest to the mat.

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12. Low Lunge

From Cobra, press your hands into the mat as you lift your hips and come to your hands and knees. Draw your right knee toward your chest and inch your foot in between your hands in Low Lunge. Take a few breaths here.

Tuck your left toes and step your left foot forward to meet your right foot in Standing Forward Bend. Repeat Plank, Chaturanga variation, Cobra, and Low Lunge on the left side.

Return to your hands and knees.

(Photo: Courtesy Laia Bové)

13. Child’s Pose Variation

Draw your hips toward your heels and lower your chest toward the mat. Cross your arms at the elbow and plant your palms on the mat. Rest your forehead on your arms in this Child’s Pose variation. Take a few breaths here. Cross your opposite arm on top, then take a few more breaths.

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14. Seated Half Twist

Sit with your legs extended straight in front of you. Bend your right leg and plant your foot on the ma in front of your right hipt. Exhale as you twist toward your right side, wrapping your left arm around your right leg and pressing your fingertips against the mat behind your right hip. Take a few breaths here. Straighten your right leg and repeat on the opposite side.

After the practice, come into a comfortable seated position. Give yourself a few moments to notice how you feel after just a little bit of conscious movement and breath, and how you can take a bit of that sensation into the rest of your day.