Anyone can benefit from yoga. Studies have shown that a regular yoga practice is linked to health benefits like better sleep, reduced stress, and fewer aches and pains. Yoga is available to nearly everybody because every pose can be modified to suit your individual needs.

In a good yoga class, the teacher will encourage students to pay attention to the connection between their mind, body and breath. For example, when students lengthen their inhale, many notice a boost in energy. Likewise, when they extend their exhale, most people feel a sense of relaxation, since a long, slow exhale can help regulate the nervous system. By breathing intentionally, we can reach a more relaxed state. Even a few minutes of yoga can have benefits. Here are three yoga poses I do every day:

First, sit with your knees apart and the soles of your feet pressed together so your legs make a diamond shape. Fold forward enough that you feel a stretch in your low back but not enough that you feel pain or impair your breath. This pose, called butterfly, will open your hips—which is great if you sit a lot—and stretch your low back. You can close your eyes and check in with your breath. Lengthen your exhales to relax. Stay in this position for at least five breaths.

Next, lie on your back and tuck your knees in toward your chest. Move into spinal twist by keeping your knees pressed together and then dropping your legs to the right. Then, open your arms to a T shape. Try to keep both your shoulders on the ground if that feels comfortable to you. After a few breaths, shift your legs to fall on your left side.

Finally, lie with your back and head on the floor and your legs up against a wall in an L shape, and relax as best you can. Stay here for 3-5 minutes. This pose is a great counterpoint to running around or sitting upright all day; you can melt into a relaxed state and improve your circulation at the same time. Make sure to come out of this shape slowly by tucking your knees back into your chest, rolling to one side and sitting up slowly, using your hands or elbows to push yourself up. But remember, there’s no rush—you can return to your day slowly in a calm state.

Page Heenan is a yoga and meditation teacher with over twenty years of experience. She is the founder of Inner Space Studio, a wellness resource. You can subscribe to her Substack here.