Kristin Moras


 I'm Kristin, author of The Mulberry Patch. I write about living a slow, simple, and sustainable lifestyle amidst a fast paced modern world. 

5 Quick Yoga Flows You Can Do in 15 Minutes or Less

5 Quick Yoga Flows You Can Do in 15 Minutes or Less

Finding quick workouts to do during your busy day can be tough, but thanks to the internet we now have options for getting the exercise we need, without the hassle of gym memberships or hunting down affordable yoga studios. As a stay-at-home mom, I especially love quick workout options that I can squeeze in before my son wakes up for the day or while he takes his afternoon nap.

I used to love running, but now that I have arthritis (thanks to an old highschool injury) I’ve been focusing more on yoga. Not only is it gentler on my creaky joints, but it also has a nice meditation component to it - which I find especially useful in managing stress.

If you’re a busy person in need of a quick yoga workout that you can do in 15 minutes or less, or if you just want a nice way to wind down at the end of a long day, read on for my top 5 favorite flows. Enjoy!

Yoga gives control


1. 10 Minute Mindful Morning Yoga | Sarah Beth Yoga

If you’re looking for a quick all over body stretch focusing on breathing and mindfulness, this is the perfect video for you. The title states it is intended as a morning practice, but you could easily do this flow anytime of day. What I love about Sarah Beth is that she doesn’t rush the poses. When she says breath deeply, she gives you time to inhale and exhale before moving on to the next step.


2. 15 Minute Morning Yoga to Wake Up | Yoga by Candace

This is my favorite quick morning yoga flow, because it is suitable for a range of emotions. Whether I am tired, cranky, anxious, or excited about my day, I look forward to practicing this flow. Overall, Candace does a great job of warming the body up before increasing the difficulty of poses. In this video, she starts with seated positions, moves into mountain and ragdoll postures, and concludes in Savasana. There are no lunges or binds, so if you’re looking for something super gentle, this routine would be a nice fit. The best part is that it’s only 15 minutes!


3. Yoga for Focus and Productivity | Yoga with Adriene

If you’re looking for a quick yoga flow guided by someone with more energy and personality, then Yoga with Adriene’s channel won’t let you down. She has a great sense of humor and will even have her dog with her in some of the videos! This flow in particular gives me just the boost I need to tackle the day all before my son wakes up - she immediately starts off in mountain pose. Note: It’s not difficult for beginners physically, but if you’re a newbie you might struggle with the language since she tends to state the poses without explaining how to get into the postures.


4. 10 Minute Seated Rejuvination Flow | Allie - The Journey Junkie

Before I became a stay-at-home mom, I used to work in a job that required me to sit for long periods of time at a desk. On my lunch breaks I would try to go for a quick walk outside, but when the weather was bad I struggled to find an alternative outlet. If only I’d known about this quick yoga flow back then! Allie’s seated routine is perfect to do at your desk, plus it’s short enough that it won’t cut into your lunch hour too much. I would just recommend letting your coworkers know what you’re up to beforehand, as some of the postures could look a little goofy to people unfamiliar with yoga.


5. Night time practice for Sleep | Yoga TX

One of my favorite yoga postures is child’s pose. I find it to be so comforting and relaxing, especially at the end of a long day or when I’m stressed out. If you’re like me then this flow is just what you need. The instructor spends most of the routine in child’s pose, while incorporating various stretches to help you wind down and prepare your body for rest. Just make sure you don’t fall asleep on the floor afterwards…


What about you? What are some of your favorite flows or poses to do throughout the day? Let me know in the comments!

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