Quiet Recovery Reset Flow
An easy session for a recovery day.
The workout
-
Seated Neck Half Circles
2 × 6 reps each direction · 10 s rest
Sit tall, slowly roll head in half circles from ear to ear, keeping shoulders relaxed.
-
Standing Cat-Cow Sway
2 × 8 reps · 15 s rest
Hands on thighs, arch and round the spine slowly with breath, feeling each vertebra move.
-
Thread the Needle Twist
2 × 30 s each side · 10 s rest
From tabletop or standing bent-knee position, thread one arm under the other and rotate gently through the upper back.
-
Standing Figure-4 Hip Release
2 × 30 s each side · 10 s rest
Cross one ankle over opposite knee, hinge hips back slightly, and hold to open the hip.
Easier: Hold a wall or chair for balance if needed.
-
Slow Ankle Circle Roll
2 × 8 reps each side · 10 s rest
Lift one foot slightly and roll the ankle slowly in full circles both directions.
-
Gentle Standing Forward Fold
2 × 30 s · 15 s rest
Hinge from the hips, let arms and head hang heavy, soft bend in the knees.
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