A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Image left, writer Sam posing in mirror in workout gear, image right, older female performing bridge pose on yoga mat during exercise — (Image credit: Shutterstock)

I'm a firm believer that workouts shouldn't feel drawn out and tiresome, which is why short yoga routines and exercise snacking are great ways to fit small but intentional movement efforts into your days.

This five-minute yoga flow is best saved until just before bedtime or even first thing in the morning to wake your joints and muscles up and boost motivation. It's designed by Jack Bryant, a 500-hour yoga teacher and founder of Wellness With La Rue,

All you need is one of the best yoga mats for your practice (I recommend a plush one with some cushioning). Let's get started.

Watch: 5-minute yoga routine by Jack Bryant

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Yoga is just as much about the mind as it is the body: pranayama and asana. A regular practice can boost mood and wellbeing, reduce anxiety and help move the body from the sympathetic nervous system (fight-or-flight) to the parasympathetic nervous system (rest and repair).

There’s also evidence that yoga can improve sleep by promoting relaxation and helping the body wind down.

A woman practising yoga in the evenings for better sleep — (Image credit: Getty Images)

Remember that you have options during class, which Bryant will remind you of. Even a child's pose or downward dog are great options if you're feeling like you need extra rest.

I like to close my eyes during practice, which is difficult for balance but helps you settle into each pose, focusing on breath. With every inhale, draw the belly in, and with every exhale, expand your stomach and lungs outward and downward.

I recommend a quiet space where you’ll be unlikely to be disturbed.

If you enjoy vinyasa flow or more vigorous styles of yoga, we use the term “flow” loosely, so this routine might not be for you. This is a slower-paced, stretchy routine that releases the muscles and joints and recharges your body.

You’ll spend several breaths in each posture, but try to move with your pace of breath rather than Brayant's, as everyone’s breathing is different, and you might feel you are moving too fast or too slow otherwise. That said, at first, you might prefer to follow his lead if you're unsure of the moves.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.