Small Space Recovery Reset
An easy session for a recovery day.
The workout
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Standing Forward Fold Melt
2 × 40 s · 15 s rest
Let the torso hang heavy from the hips with soft knees, releasing tension through the back and hamstrings.
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Wall Supported Calf Stretch
2 × 30 s each side · 15 s rest
Place hands on the wall, step one foot back, press the heel down while keeping the leg straight.
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Seated Figure-Four Release
2 × 30 s each side · 15 s rest
Sit and cross one ankle over the opposite knee, gently lean forward to open the hip.
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Standing Chest Opener Breath
2 × 30 s · 15 s rest
Clasp hands behind back, lift chest gently while breathing slow and deep to open the front body.
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Slow Neck Release Roll
2 × 30 s · 10 s rest
Tilt head gently side to side and in slow circles, keeping shoulders relaxed and breath easy.
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