Lunch Break Unwind
An easy session for a recovery day.
The workout
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Mat Child's Pose Extension
3 × 40 s · 15 s rest
Kneel and sit back onto heels, reach arms forward and let chest melt toward the mat, breathing deeply.
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Mat Supine Spinal Wave
2 × 10 reps · 15 s rest
Lie on back, knees bent, gently rock pelvis to flatten and arch lower back against the mat in a slow wave.
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Mat Thread the Needle Stretch
2 × 30 s each side · 15 s rest
From hands and knees, thread one arm under body and rest shoulder on mat, breathing into the upper back stretch.
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Mat Reclined Figure-4 Release
2 × 30 s each side · 15 s rest
Lie on back, cross ankle over opposite knee, gently pull thigh toward chest to release the glute.
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Mat Gentle Wind-Down Twist
2 × 30 s each side · 10 s rest
Lie on back, knees bent together, drop both knees to one side while shoulders stay grounded, breathe slowly.
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 mobility workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less