Yoga instructor claims that a 15-minute sequence can leave you feeling more supple and flexible.

In case you're stuck in a desk chair, car seat, or couch for most of the day, and you're not taking time to stretch, you might notice your spine feels stiff or achy. As we age, flexibility can decline without regular movement and twisting, bending, and reaching.

Luckily, yoga instructor and balanced body educator for Balanced Body, Lauren Kearns has created a 15-minute flow addressing mobility and flexibility. This flow will leave you feeling loose and flexible. "This fluid sequence combines breathwork, spinal mobility, strength, and mindful stretching for a revitalizing morning wake-up or a midday reset," said Kearns.

This yoga flow consists of 20 different moves, with detailed explanations below. But here's a quick rundown to keep things moving:

Tailor sit x 5 breaths
Seated arm flow x 3 breaths
Seated spinal twist x 6 breaths
Seated lateral stretch x 6 breaths
Bound angle forward fold x 3 breaths
Cat-cow x 5 breaths
Downward-facing dog x 3 breaths
Standing forward fold x 3 breaths
Mountain pose x 2 breaths
Half chair to full chair x 2 breaths
Low lunge with twist x 12 breaths
Plank to downward-facing dog x 3 breaths
Child's pose x 3 breaths
Bridge and single-leg bridge x 3 breaths
Head-to-knee pose x 6 breaths
Seated sage twist x 6 breaths
Wide-leg seated fold with torso rotation x 9 breaths
Reclined hamstring stretch x 6 breaths
Reclined spinal twist x 6 breaths
Tailor sit x 3 breaths

Tailor Sit

Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.
Hold your palms together in front of your chest.
Close your eyes and take five slow, steady breaths.
Let your awareness settle into your breath and body.

Seated Arm Flow

Inhale as you sweep your arms overhead, lift your chest and look up.
Exhale as you lower your arms to your sides, gently bringing your chin to your chest.
Perform this three times, coordinating your breath with the movement.

Seated Spinal Twist

Place the back of your left hand on your right knee and your right hand behind you, turning your torso to the right, but look over your left shoulder.
Hold for three breaths-lengthening through your spine as you inhale and deepening the twist as you exhale.
Repeat on the other side.

Seated Lateral Stretch

Place your left hand or elbow on the floor and reach your right hand overhead to your left-hand side.
Hold for three breaths, then switch sides.

Bound Angle Forward Fold

Bring the soles of your feet together.
Inhale as you lift through the spine and look up.
Exhale as you fold forward, gently rounding your spine.
Let your head drop and jaw soften.
Perform this three times.

Cat-Cow

Get on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Inhale as you arch your spine, lifting your chest and chin to form cow pose.
Exhale as you round your spine, tucking your chin to form cat pose.
Perform this for five breaths.

Downward-Facing Dog

From cat-cow, tuck your toes and extend your legs to lift your hips up and back.
Keeping your back flat, pedal your heels toward the mat to stretch your calves eight times.
Then hold the position for three breaths, feeling the stretch in your spine and upper body.

Standing Forward Fold

From downward dog, walk your feet toward your hands as far as you can
Bring your hands to your calves and your chest toward your thighs, bending your knees as needed, and let your head hang.
Hold for three breaths, then slowly roll up to standing.

Mountain Pose

Stand with your feet together, arms by your sides, and palms facing forward.
Feel your feet in contact with the floor and lengthen your spine.
Breathe mindfully for two breaths.

Half Chair to Full Chair

From mountain pose, bend your knees and reach your arms forward, shifting your hips backwards.
Keeping your core engaged and your weight in your heels throughout, reach your arms diagonally upward while maintaining a flat back and bent knees.
Return to the start and perform this move two times.

Low Lunge with Twist

Place your hands on the floor, then step your feet back, raise your hips to come into downward-facing dog.
Step one foot forward and lower the back knee to the floor.
Inhale as you reach your arms up, stretching through your spine.
Hold for three breaths.
On your last exhale, twist and bring one elbow to the outside of your opposite knee.
Hold for three breaths.
Step back to downward-facing dog, then repeat on the other side.
Return to downward-facing dog to finish.

Plank to Downward-Facing Dog

From downward dog, inhale as you move your shoulders forward so they are directly over your wrists, with your body in a straight line from head to heels.
Exhale as you press through your hands to return to downward dog, pressing your heels toward the floor.
Perform this for three breaths, in time with steady breathing.

Child's Pose

From downward dog, lower your knees to the floor.
Sit your hips back toward your heels and reach your arms forward.
Let your forehead rest on the mat. If it's comfortable, lift your wrists to create space between your shoulders and armpits.
Hold for three breaths, then roll onto your back.

Bridge and Single-Leg Bridge

Lie on your back with your knees bent and your feet flat on the floor hip-width apart, with your arms by your sides.
Lift your hips and interlock your fingers under your buttocks.
Hold for three breaths.
Bring your feet closer, extend one leg up for single-leg bridge.
Hold for three breaths, then repeat on the other leg.
Lower your hips back to the floor.
Hug your knees to your chest.

Head-to-Knee Pose

Sit upright with your right leg extended and your left foot on your inner thigh.
Inhale as you reach your arms up.
Exhale as you fold over your extended leg as far as you can.
Hold for three breaths, then repeat on the other side.

Seated Sage Twist

Sit upright with your right leg extended and your left knee bent and left foot flat on the floor as close to your butt as is comfortable.
Hug your left knee with your right arm, and twist your torso to the left, placing your left hand behind you for support.
Hold for three breaths-lengthening through your spine as you inhale and deepening the twist as you exhale.
Repeat on the other side.

Wide-Leg Seated Fold with Torso Rotation

Sit upright and extend your legs wide, keeping your feet flexed.
Fold forward and hold for three breaths.
Walk your hands to one leg, reaching your hands toward your feet and stretching sideways over your leg.
Hold for three breaths.
Repeat on the other side.

Reclined Hamstring Stretch

Lie on your back, extend one leg on the mat and lift the other leg, straight if comfortable or with a bent knee.
Hold behind your thigh, calf, or foot.
If flexibility allows, lift your shoulders and head to reach your hands to your ankle, drawing your leg further into your chest.
Hold for three breaths, then repeat on the other side.

Reclined Spinal Twist

Lie on your back and lift your right leg, bend your right knee and cross it over your body to the left.
Extend your right arm to the right and look right.
Hold for three breaths, then switch sides.

Tailor Sit

Return to the first pose. Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.
Hold your palms together in front of your chest.
Close your eyes and hold for three slow, steady breaths.
Feel the effects of your practice through your breath and body.

Engaging in a regular yoga practice, like the 15-minute flow proposed by Lauren Kearns, can help maintain flexibility and wellness, particularly in the spine and overall health-and-wellness.
The sequence combines various yoga moves such as Cat-Cow, Downward-Facing Dog, and Seated Spinal Twist, which focus on spinal mobility, strength, and mindful stretching, contributing to science-backed fitness-and-exercise strategies.
Given the importance of maintaining flexibility and overall wellness, practicing yoga, alongside daily stretching and exercise, could be a practical method for promoting a balanced lifestyle in our increasingly sedentary modern world.

Yoga instructor claims that a 15-minute sequence can leave you feeling more supple and flexible.