Fortunately, we’ve got yoga, which is proven to help reduce stress and the health effects it causes. You don’t need any antigravity yoga flow experience to benefit from the practice. Whether you are at home, work or somewhere in between, yoga is always here to help you relax.

We’ll show you how to get started. If you have a yoga mat, that’s great but not necessary. A towel works, too, or you can just sit on the floor. Find a comfortable spot where you can be alone and uninterrupted for only five minutes. You can also take this same yoga and mindfulness practice outside for a change of scenery and influx of nature.

Experiencing the vibrant colors, sounds and feel of the outdoors during your yoga practice can provide a positive energy boost. While sitting, allow your shoulders to relax. Extend your tailbone down and contract your stomach, which will help to straighten your back and lengthen your back from the top of your head. Inhale for six seconds while pushing your stomach away from your body.

Exhale, allowing your stomach to come back to your body. As you go into each yoga posture think about your own self-care, self-respect and a curiosity toward yourself and your moment-to-moment experience. Begin in a comfortable seated position, legs crossed. Relax your feet and allow your pelvis to be in a neutral position.

Think about how you are breathing. Feel the sensations in your body. Sit for a minute and feel the sensations that come with being unrushed, still and internally aware. Neck Roll: Allow your head to fall toward your chest and slowly move your head around in a full circle to the right three times and then to the left three times. Invite the feeling of letting go. Return to the easy pose and lift the crown of your head up.

Shoulder Roll: Roll your shoulders in forward circular motions four times and then backwards four times. When you are finished inhale, bringing your hands over head and exhale, placing your hands together at chest level. Slowly move onto your hands and knees, placing your wrists directly under your shoulders and your knees under your hips. Your palms should be on the floor, fingers facing forward with your weight evenly distributed on your palms. Center your head in a neutral position and soften your gaze downward.

Inhale as you drop your belly toward the mat. Lift your chin and chest and look up toward the ceiling. Pull your shoulders  away from your ears. Exhale and pull your stomach toward your spine and round your back toward the ceiling. Gently release the top of your head toward the floor. Repeat Cat-Cow five to 10 times in an unrushed and peaceful rhythm. Tuck your toes under your feet, press your palms into the floor and lift your hips up, extending your tailbone toward the ceiling.