It’s understandable if you don’t have time for a full yoga practice every day, but you can still experience the benefits of yoga in the time you have. This 15-minute class will help you build internal heat and sync your breath with your movement to invite a sense of freedom and calm in the body and mind. In this video yoga master Sharath Jois leads students at three different levels, so follow the variations appropriate for your body. For more in-depth instructions on how to do the postures in this sequence, watch the video tutorials for Sun Salutation A, Sun Salutation B and the finishing postures.

You can find a shorter 10-minute yoga class here. Once you have mastered this sequence you can move on to the 20-minute, and 25-minute yoga classes. Learn more about Sonima’s approach to yoga here and watch the full introduction to Sharath Jois here.

Related: What to Do When You Don’t Have Time for Yoga