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The exercises below are equipment-free, but I do recommend one of the best yoga mats to support your body. Here's each move and how to do it. Aim for 3-4 sets of 8-12 reps per side per move with no more than 20 seconds rest between exercises and 30-60 seconds between sets. A post shared by Tom's Guide Fitness (@tomsguidefitness)A photo posted by on