Energize Small Space Flow
A session to wake the body up and get it moving.
The workout
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Mat Sunrise Roll-Up
3 × 8 reps · 20 s rest
Lie supine, inhale to reach arms overhead, exhale and roll up slowly to seated reaching toward toes.
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Kneeling Reach Through
3 × 10 reps · 20 s rest
From all fours, thread one arm under the body rotating the torso, then open back up reaching to the ceiling.
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Low Lunge Pulse Reach
3 × 12 reps each side · 20 s rest
From a low lunge, pulse gently forward while reaching both arms overhead to open the hip flexor.
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Bridge Lift and Hold
3 × 12 reps · 20 s rest
Lie on back, knees bent, press through heels to lift hips, pause briefly at top then lower with control.
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Standing Balance Reach
3 × 30 s each side · 15 s rest
Balance on one leg, hinge forward reaching the opposite arm forward and the lifted leg back, like a slow scale.
Easier: Hold a wall or chair for balance support.
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Seated Twist Flow
3 × 10 reps each side · 15 s rest
Sit cross-legged, place one hand behind you and rotate the torso toward the back hand, breathing fully into the twist.
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Mat Cobra Lift
3 × 10 reps · 15 s rest
Lie prone, press palms down and lift chest gently, keeping shoulders away from ears.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More recovery workouts
Also in: No-equipment workouts · Home workouts