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.

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This 30-minute routine features a powerful combo of yoga and Pilates moves. It’s intentionally slow and subtle, so you can nurture your body rather than punish it. 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 are optional) and press play to get started.

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