Sunday Serenity: Active Recovery Flow

Date: Sunday, March 9, 2025 Duration: 40 minutes Focus: Gentle cardio, mobility, and recovery Equipment: Yoga mat (optional)

Warm-Up (10 minutes)

1. Dynamic Hip Circles (30 sec/side) – Demo

2. Cat-Cow Flow (1 minute) – Demo

3. March in Place (2 minutes) – Demo

4. Ankle Rolls (30 sec/side) – Demo

Main Workout: Low-Impact Cardio & Mobility (20 minutes)

Circuit 1: Gentle Cardio

1. Side Lunge to Balance (30 sec/side) – Demo

2. Lateral Shuffle with Curtsy Tap (1 minute) – Demo

3. Low-Impact Star Jacks (1 minute) – Demo
   

Mobility Intermission

1. World’s Greatest Stretch (30 sec/side) – Demo

2. Down Dog → Spider Lunge (30 sec/side) – Demo
   

Circuit 2: Flow & Balance

1. Reverse Lunge Chop (30 sec/side) – Demo

2. Skiier Swing + Calf Raise (1 minute) – Demo

3. Standing Oblique Reach (1 minute) – Demo
   

Cool-Down & Stretch (10 minutes)

1. Child’s Pose → Thread the Needle (1 min/side) – Demo

2. 90/90 Hip Stretch (1 min/side) – Demo

3. Seated Forward Fold Pulse (1 minute) – Demo

4. Box Breathing (2 minutes) – Demo
   

Focus & Benefits

• Joint-Friendly Cardio: Lateral shuffles and low-impact jacks elevate heart rate without stress.

• Mobility Boost: Targets hips, thoracic spine, and ankles for better movement quality.

• Recovery Emphasis: Stretches reduce muscle tension and improve flexibility.

Pro Tip: Post-workout, sip turmeric ginger tea to reduce inflammation. Pair with a magnesium-rich snack (dark chocolate, almonds) to ease muscle soreness.