A yoga instructor says this flow will help you feel looser and more limber in just 15 minutes

Woman performing a low lunge with arms extended overhead, wearing blue leggings and white croptop in a living room setting with a plant to one side.

If you spend a lot of your day sitting—at a desk, in a car or on the couch— and don’t stretch regularly, then you may have noticed your spine feeling stiff, achey or less mobile than it used to be.

That’s because without regular movement—twisting, bending and reaching—flexibility can quickly decline, especially once we’re older.