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This 15-minute yoga flow features deep hip openers to reduce stiffness and boost flexibility Forget hour-long workouts — new study says this 5-minute routine improves your strength and mental health According to a yoga instructor, this 20-minute flow can increase your flexibility and build strength from home Becks Shepherd 17 August 2025 Doing so will help better protect your physical and mental well-being When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Getty Images) One of the best things about working out from home is the fact that you don’t have to hand over dollars to get your endorphins pumping. Getting a sweat on at home means you can also finish a workout in the time it might take you to commute to a class. Plus, because you’re never too far away from your mat, working out from your living room might help you maintain a consistent and dedicated practice, which can help you unlock lasting physical and mental benefits. If that sounds good to you, but you’re wondering where to start, this yoga flow from instructor Charlie Follows is just the thing. Designed to be completed daily, this 20-minute practice will help you build positive habits, reduce stress, and give your strength and flexibility a boost. You may like I improved my balance and stability in a week by doing this yoga pose at my desk I'm a personal trainer who loves yoga — these are the 3 moves I stole to build stronger abs and upper body muscles Forget regular walks or 10,000 steps — use this 'walking yoga' workout to build strength and flexibility You’ll only need a yoga mat for this class, but Follows recommends having a blanket, pillow, and or bolster nearby in case you’re looking for some extra support. What is this yoga flow? 20 Min Daily Yoga Flow | Full Body Yoga Workout For Strength & Flexibility - YouTube Follows describes this Vinyasa-style workout as a daily flow that you can use for your day-to-day practice. “This is a little bit of everything for your day-to-day practice to help you stay consistent and do something good for your body,” she says. In yoga, a flow is where poses are linked together, one after the other, and are synchronized with your breath, in a ‘flowing’ sequence. For example, you might start with a downward dog, and then ‘flow’ into a plank pose, before ending up in a cobra pose, and then working your way back through each asana. In this 20-minute session, the flow starts with a quick warm-up by heading straight into child’s pose, which gives you a chance to check in with your body, tune in with your breath, and be present. You’ll then move into a table top position, and move through a figure of eight to help you mobilize your body and warm up your wrists. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. (Image credit: Shutterstock) This workout is split into three sequences. The first will see you move through side plank, low lunge, and pyramid pose. The second sequence involves moves like a three-legged down dog, fallen star, and pigeon pose. The final sequence will see you take things a bit slower with a number of positions you’ll hold for a prolonged period of time, including extended puppy pose, child’s pose, and locust pose. The benefit of practising yoga daily There are many physical and mental health benefits to practicing yoga every day. For starters, rolling out your mat and getting your yoga on every day can help you stay consistent in your practice. It also ensures you’re making a dent in the Centers for Disease Control and Prevention’s (CDC) daily activity guidelines for adults, which recommend that 18-65-year-olds should complete 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, five days a week. But perhaps the most notable improvement of completing yoga every day is a boost in your bendiness. For example, one pilot study found that a six-week Iyengar yoga practice lasting 90 minutes per week “significantly” increased flexibility in moderately active females, especially in the erector spinae and hamstrings. This would only increase if practiced daily. While one study, which monitored 50 overweight middle-aged and young women doing hot yoga regularly for a year, found that this low-impact exercise could help reduce weight and body fat. (Image credit: Shutterstock) A daily yoga practice could also improve wellbeing, mood, and decrease anxiety. According to research published in the International Journal of Preventive Medicine, four weeks of hatha yoga exercises three times a week has an effective role in reducing stress, anxiety, and depression. “Thus, it can be used as complementary medicine,” researchers conclude. Lastly, a daily nighttime bout of yoga could also be just the thing to help you — and the rest of the family, if aged between two to five years old — catch some ZZZs. Researchers in the Journal of Bodywork and Movement discovered that a yoga routine before sleep may be “slightly more effective than a story-based one”. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I added this yoga routine every day for two weeks — here are my results The 7 best yoga apps 2025: improve your practice and find your flow from home I tried this 5-minute morning yoga routine as soon as I woke up — here’s what happened Today's best Fitbit Inspire 3 deals Fitbit Inspire 3 $79.95View See all prices Deal ends Mon, Aug 25, 2025 We check over 250 million products every day for the best prices Becks Shepherd Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. I improved my balance and stability in a week by doing this yoga pose at my desk I'm a personal trainer who loves yoga — these are the 3 moves I stole to build stronger abs and upper body muscles Forget regular walks or 10,000 steps — use this 'walking yoga' workout to build strength and flexibility Forget the gym — this 10-minute mobility routine boosts your flexibility and improves your posture without equipment According to research, this 4-minute chair yoga for beginners class can help rid neck pain, stiff shoulders and desk-related strain Tight hips? 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Huge Apple sale live on Amazon from $24 — 15 early Labor Day deals I’d add to my cart now Netflix top 10 movies — here’s the 3 worth watching right now I review Apple Watches for a living — and this is my all-time favorite strap Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site. Terms and conditions Contact Future's experts Privacy policy Cookies policy Accessibility Statement Advertise with us Future US, Inc. Full 7th Floor, 130 West 42nd Street, Please login or signup to comment Please wait...