Active Recovery Yoga & Mobility
Focus on gentle yoga and mobility work to support recovery and flexibility. This session is perfect for restoring your body between more intense gym workouts.
Warmup
(3)Treadmill Walk
Walk at a comfortable pace (50-60% max HR) to gradually raise your heart rate and warm up muscles.
Arm Circles
Stand tall and perform large forward and backward circles with the arms, loosening the shoulder joints.
Dynamic Hip Openers
Standing, raise each knee up and rotate outward in a slow, controlled motion to open the hips.
Main Workout
(6)Cat-Cow Stretch
On hands and knees, alternate arching your back (cat) and dropping your belly (cow) for dynamic spine mobility.
Child’s Pose Stretch
Sit back onto your heels and extend your arms forward on the floor, relaxing your back and taking slow breaths.
Thread the Needle
On hands and knees, slide one arm under your body and reach, rotating your torso gently, then switch sides.
Downward Dog to Cobra Flow
Flow smoothly from Downward Dog (hips up, heels toward floor) to Cobra (hips down, chest up) with slow deep breaths.
World’s Greatest Stretch
Step one foot forward into a lunge, rotate chest toward front knee, reach upward, then switch sides.
Supine Spinal Twist
Lying on your back, bring one knee over and across your body, reaching the opposite arm to the side. Hold and switch.
Cooldown
(2)Seated Forward Fold
Sit with legs straight, reach forward toward your toes and hold for a gentle stretch along your hamstrings and back.
Deep Breathing & Relaxation
Lie on your back, arms at sides, close your eyes and take slow, deep breaths to finish relaxing your body.