Home Ground Recovery Flow
An easy session for a recovery day.
The workout
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Slow Standing Cat-Cow Roll
3 × 45 s · 15 s rest
Stand tall, round the spine forward then arch back gently, moving with the breath.
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Kneeling Hip Circle Release
3 × 8 reps each side · 20 s rest
From a half-kneeling position, circle the front hip slowly to loosen the joint.
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Standing Quad Hold Stretch
3 × 30 s each side · 15 s rest
Balance on one leg, pull the other heel toward glutes, keeping knees close together.
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Deep Squat Rest Sway
3 × 45 s · 20 s rest
Sink into a deep squat, rest elbows on knees, and gently sway side to side.
Easier: Hold onto a wall or chair for balance.
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Prone Cobra Breathing Stretch
3 × 40 s · 15 s rest
Lie face down, press palms into mat to lift chest gently, breathing deeply into the stretch.
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Seated Wide-Leg Side Reach
3 × 30 s each side · 15 s rest
Sit with legs wide, reach one arm overhead toward the opposite foot for a gentle side stretch.
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.
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Also in: No-equipment workouts · Home workouts