No mat, no problem.

This full-body, standing yoga flow requires zero props.

All you need is your body and 15 free minutes.

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Fact: You dont needa mator any other equipmentto squeeze in a great yoga practice.

Well prove it to you.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

yoga, barre, and meditation instructor

This can be done anywhere:away from your desk, in the break room.

Youll stay on your feet the entire time, but dont worryyoull still get a great stretch.

Youll match sweeping arm movements with big inhales and exhales to release stress and tension from the body.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Then, youll move on to the poses themselves.

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By the end, youll be feeling loose and ready to return to your desk.

woman sweating in the gym

So (dont) unroll your yoga mat, and press play for Anices on-your-feet flow.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Healthy female training in the gym, performing a hip thrust.