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If you've never tried a yoga class before, you might think it's all about the best stretches for your body or bending into seemingly impossible poses. But in reality, it take equal parts strength, breath, and flexibility. And that's the case with this week's Grokker video.

The 30-minute vinyasa flow involves planks, downward dogs, low lunges, and balance poses that will leave you feeling strong but not out of breath. You don't need any equipment, but a yoga mat will help. And if you've never tried yoga before, this beginner-friendly video is still a good place to start. Clear some space, take a few deep breaths, and then hit play below.

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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