This Quickie Work-From-Home Yoga Flow Is the Break You’ve Been Waiting For

Once upon a time, many of us spent long days in an office, with little reprieve. These days, for those accustomed to work-from home culture, it’s easier to sneak much-needed breaks in and importantly, we can use them to move our all-too-sedentary bodies. On the latest episode of Good Moves, Nike master trainer Traci Copeland offers a 24-minute work-from-home yoga flow that serves as the perfect mid-workday reprieve.

And while it may be tempting to use an all too precious break to optimize your burn with something like HIIT (high-intensity interval training), there are compelling reasons to occasionally slow it down and, well, go with the flow. For starters, yoga offers important mental health benefits, and science shows that it reduces stress, anxiety, and depression. Plus, it’s a good-ass workout that’s been proven to do the following; improve flexibility; build and maintain muscle strength (protecting from conditions such as osteoporosis, back pain, and arthritis); workout critical cartilage that’s often otherwise neglected; improve balance, increase blood flow to the body’s cells, enhancing their function; lower your resting heart rate; increase endurance; and more.

This particular work-from-home yoga flow will get your blood pumping—it’s led by a Nike master trainer, after all—but it’ll also provide you with some much-needed chill as you deal with a never-ending barrage of emails, almost always too-long and often unnecessary Zoom meetings, and superiors in the chain of command that are sometimes irksome solely because they get to be the boss of you. It’s great for all levels and requires nothing but a mat, a little under half-an-hour of prioritized self-care, and presence. “You owe it to yourself,” says Copeland.

You know she’s right—so hit pause and press play on the video to give your mind, body, and day a much-needed reboot.