Whether you spend much of your day sitting in a chair or are constantly on the move, your back is here to tell the tale. In this seven-minute sequence, you’ll stretch your spine—and offer your back some sweet relief. Practice this shorter sequence right when you wake up to energize your body or at the end of your day to help you wind down. This sequence is slow and beginner-friendly, allowing you to move through these backbends at your own pace.

See also: 7 Gentle Backbends for Beginners (Or Anyone, Really)