Whether you’ve been crushing your workouts at the gym or putting out fires all day at your desk job, strenuous or stressful situations can cause a lot of tension in your upper and lower back. Ease the pain with this gentle yoga and Pilates fusion sequence.

This 30-minute routine features a powerful combo of yoga and Pilates moves. It’s intentionally slow and subtle so that you can nurture your body. The class is set to a soothing instrumental track, which immediately helps you feel relaxed AF. Seriously, get home, shut the door, dim the lights, and take these 30 minutes for yourself — you’ll feel like a brand-new person. Just grab a yoga mat (a strap or belt is optional) and press play to get started.

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored.