Arianna Elizabeth [1], 500-HR RYT-certified yoga teacher, recently released a yoga flow that checks all of our boxes: it's not super long (takes less than 20 minutes), it is beginner-friendly, and it promotes relaxation and reconnecting with gratitude. Elizabeth filmed this on a Sunday, but it can be done any day you need to find a sense of rest and moment of pause.

The flow itself includes guided breathing — visualizing the inhalation of gratitude and the exhalation of negativity — spinal rolls, core work with brief plank holds, and stretches for your chest, back, hamstrings, and more. Some specific poses include Child's Pose, Downward Dog [2], Forward Fold, Chair Pose, and Wide Squat [3] (our favourite is the sumo-squat-esque Goddess Pose). You'll loosen up your muscles and practice balance all while building a bit of heat in your core, lower body, and arms.

"Just a reminder that you are still here and you're still alive and you are still present," Elizabeth offers at the end of the flow. For more from her, check out a this yoga flow you can do entirely in bed [4]. And, if you're still feeling like you want to stretch out pent-up tension, try this 30-minute flow for anxiety and stress [5] brought to you by a different yoga instructor. Take the time you need for yourself today — it'll be worth it.