Unhurried Core Restoration
An easy session for a recovery day.
The workout
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Slow Mat Pelvic Tilt
3 × 12 reps · 30 s rest
Lie on your back with knees bent, gently flatten the lower back into the mat then release, moving slowly with breath.
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Gentle Side Plank Hold
3 × 20 s each side · 30 s rest
Prop onto one forearm with knees bent for support, lift hips slightly and hold steady, breathing evenly.
Easier: Keep knees on the mat throughout.
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Mat Bird Dog Hold
3 × 10 reps per side · 30 s rest
From all fours, extend opposite arm and leg slowly, pause, then return with control, keeping hips level.
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Slow Mat Leg Lower
3 × 8 reps · 30 s rest
Lying on your back, extend legs to the ceiling and lower them slowly toward the mat, keeping the low back pressed down.
Easier: Bend knees to reduce leverage.
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Supported Boat Pose Hold
3 × 20 s · 30 s rest
Sit balanced on your sitting bones, lift shins parallel to the floor, and hold with a tall spine and steady breath.
Easier: Keep hands on the mat behind hips for support.
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Quiet Mat Segmental Roll Down
3 × 8 reps · 30 s rest
Seated with knees bent, slowly roll the spine down to the mat one vertebra at a time, then curl back up with control.
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Resting Corpse Breath
1 × 3 min · no rest
Lie flat, palms up, and let the whole body settle, focusing on slow, even breathing to close out the session.
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.
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Also in: No-equipment workouts · Home workouts