Kick off your mornings or unwind in the evenings with this efficient 15-minute yoga routine. Designed to build flexibility and stretch your muscles from head to toe, it's perfect for busy schedules. Whether you're looking to wake up refreshed or wind down before bedtime, this routine fits seamlessly into your day.

A high-quality yoga mat is essential for a comfortable practice. I recommend rolling out one of the best yoga mats for home practice — Lululemon ‘The Mat’. It’s super plush and grippy, providing excellent support and stability during your sessions. Investing in a good mat can enhance your yoga experience significantly.

Curated by instructor Kassandra, this routine is categorized as a gentle hatha flow. Kassandra describes it as a soothing yoga class designed to help you relax and stretch your body. Suitable for all experience levels, this class requires no props, making it accessible and easy to follow.

The class concludes with five rounds of box breathing, also known as Sama Vritti pranayama in Sanskrit. This breathing technique is one of the top methods for stress relief and relaxation. Box breathing involves inhaling for four seconds, pausing, exhaling for four seconds, and holding again for four seconds, helping to shift your body into a state of calm.

The routine begins with lower body stretches to release tight hips, glutes, and groin muscles, guided by your breath. Kassandra then moves into static low lunges targeting the hips, glutes, and lower back. Forward folds focus on the posterior chain muscles, including the lower back and hamstrings, providing a deep and comprehensive stretch.

This 15-minute yoga session offers a deeply relaxing and impactful practice in a short time. Ideal for beginners and those seeking a low-impact routine, it enhances flexibility and provides a full-body stretch. Whether you’re preparing for sleep or starting your day, this gentle hatha flow is a valuable addition to your wellness routine.