Outdoor Recovery Stretch
An easy session for a recovery day.
The workout
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Mat Supine Twist
2 × 30 s each side · 15 s rest
Lying on back, drop bent knees to one side while arms rest wide, keeping shoulders grounded.
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Reclined Figure-Four Stretch
2 × 30 s each side · 15 s rest
Lying on back, cross one ankle over opposite knee and gently pull thigh toward chest to open the hip.
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Mat Cat-Cow Flow
2 × 8 reps · 15 s rest
On hands and knees, alternate arching and rounding the spine slowly with breath.
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Seated Forward Fold
2 × 30 s · 15 s rest
Sit with legs extended, hinge forward from hips reaching toward toes while keeping back long.
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 · Short workouts, 15 minutes or less