Quiet Bodyweight Mobility Flow
A calm, steady session without rushing.
The workout
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Standing Neck Roll Release
2 × 6 reps each side · 10 s rest
Drop chin to chest and roll slowly toward one shoulder, breathing deeply through the stretch.
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Standing World's Greatest Stretch
2 × 6 reps each side · 15 s rest
Step into a lunge, drop the same-side hand down, then rotate the torso open toward the ceiling.
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Standing Ankle Circle Flow
2 × 8 reps each side · 10 s rest
Balance on one leg and slowly circle the other ankle in both directions.
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Kneeling Thoracic Rotation Stretch
2 × 8 reps each side · 15 s rest
From all fours, thread one arm under the body then open it up toward the ceiling, following with your gaze.
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Standing Forward Fold Sway
1 × 60 s · no rest
Let your upper body hang loosely toward the floor, knees soft, gently swaying side to side.
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Seated Butterfly Hip Opener
1 × 60 s · no rest
Sit with soles of feet together, gently press knees toward the floor while keeping the spine 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 mobility workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less