When you are short on time but still want to get in a good workout, this 15 Min Intermediate Mat workout is great! We will move the spine in all directions; therefore, please omit any limitations of movement that may not be available in your body. If you are unsure, always check with your doctor first. Suggested items for the best in-home/office/travel session: a flat surface, a thick yoga mat, grip socks, a water bottle, and enough space to extend arms out straight to either side of your body, a sturdy place to set up an iPad, phone, or computer. **Before you start any exercise program, always consult with your physician. *