It may sound counterintuitive, but exercise really can help to wake up the body when it’s feeling sluggish. Whether that looks like an invigorating run outdoors or a strengthening yoga flow at home, working out can up your energy. Ready to feel revved up? In this video, yogi Sjana Elise will teach you how to practice a simple yoga flow that will help you “build your internal fire and make you feel the burn,” too.

Elise starts the practice by taking deep belly breaths that center the body. From there, she moves onto more challenging poses that work larger muscle groups, like chair pose. Staying in the squat-like position for a few breaths, Elise shows you how to fire up and strengthen the thighs, glutes, and core simultaneously.

As the practice progresses, Elise takes you through standard poses like a spinal twist, warrior II, and a standing half moon that tests your balance. The poses don’t just require focus and serenity; they also call for core stability. In order to practice balancing poses like dancer and eagle, yogis need to zip up their torsos, keeping the center of the body still and strong.

If all of this sounds like too much to remember, don’t worry. Elise will guide you through the entire practice. What’s more, the sequence repeats twice during the six-minute workout, so you’ll have a chance to get the hang of it on the second round.

Ready to boost your energy levels while you strengthen and stretch your body? Watch the video above for a quick yoga flow you can do on even the busiest of days.