Workouts · Recovery

Quiet Nap-Time Recovery Flow

Recovery · 30 min · 6 moves · no equipment

A calm, steady session without rushing.

The workout

1. Bodyweight Slow Child's Pose Breathing

   3 × 60 s · 15 s rest

   Kneel and fold forward, arms extended, breathe slowly and let the lower back release.

   Works: lower back, hips

2. Bodyweight Gentle Supine Twist Hold

   3 × 40 s each side · 15 s rest

   Lying on back, drop bent knees to one side while keeping shoulders grounded, breathe into the stretch.

   Works: obliques, lower back

3. Bodyweight Quiet Cat Cow Breath

   3 × 45 s · 15 s rest

   On hands and knees, move slowly between arching and rounding the spine in sync with breath.

   Works: spine, core

4. Bodyweight Seated Neck Side Release

   2 × 30 s each side · 10 s rest

   Sit tall, gently tilt ear toward shoulder, letting the opposite side of the neck lengthen.

   Works: neck

5. Bodyweight Legs Up Wall Calm

   1 × 120 s · no rest

   Lie on your back with legs resting up a wall, arms relaxed, breathing slowly to calm the nervous system.

   Works: legs, lower back

6. Bodyweight Slow Reclined Butterfly Melt

   2 × 60 s · 15 s rest

   Lie back with soles of feet together, knees relaxed open, let gravity gently release the hips.

   Works: hips, inner thighs

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

• Outdoor Gym Recovery Reset 30 min · foam roller, bench
• Pull-Up Bar Recovery Flow 35 min · pull-up bar, bench
• Outdoor Calm Wind-Down 25 min · dumbbells, kettlebell
• Energize Small Space Flow 35 min · no equipment

Also in: No-equipment workouts · Home workouts

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