Mat Meadow Recovery Flow
An easy session for a recovery day.
The workout
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Mat Childs Pose Breathing
1 × 90 s · no rest
Sit hips to heels, extend arms forward on mat, breathe slowly into lower back.
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Mat Supine Windshield Wipers
3 × 8 reps each side · 15 s rest
Lie on back, knees bent together, slowly rock knees side to side keeping shoulders grounded.
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Mat Cat-Cow Melt
1 × 60 s · no rest
On hands and knees, arch and round spine slowly following breath.
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Mat Reclined Butterfly Rest
1 × 90 s · no rest
Lie back, soles of feet together, knees fall open, let gravity release the hips.
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Mat Gentle Spinal Twist
2 × 30 s each side · 10 s rest
Lie on back, drop bent knees to one side, gaze opposite direction, relax shoulders down.
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 outdoor workouts
Also in: No-equipment workouts · Short workouts, 15 minutes or less