Slow Wake Bar Flow
A calm, steady session without rushing.
The workout
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Standing Bar Shoulder Melt
3 × 45 s · 15 s rest
Hold the bar with a relaxed grip slightly wider than shoulders, let your body hang softly and sway side to side to decompress the spine.
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Gentle Cat Cow Reach
2 × 8 reps · 15 s rest
On hands and knees, inhale as you arch the back and lift the gaze, exhale as you round through the spine.
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Low Bar Assisted Squat Hold
3 × 30 s · 20 s rest
Hold the bar lightly for balance, sink into a comfortable squat and let hips open gently, breathing slow.
Easier: Hold onto a wall or chair instead of a bar.
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Slow Neck Rolls
2 × 6 reps · 10 s rest
Standing tall, gently roll the head in a slow circle, keeping shoulders relaxed and breath steady.
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Quiet Child's Pose Breathing
1 × 90 s · no rest
Kneel and fold forward, arms extended, and breathe deeply into the lower back for the full duration.
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: Home workouts · Pull-up bar workouts · Short workouts, 15 minutes or less