Quick 5-Minute Workout for Recovery Inspired by Yoga | Well+Good

Recovery workouts are crucial for any fitness regimen as they allow the body to rejuvenate and replenish. They play a vital role in repairing muscles, reducing soreness, enhancing flexibility, and preventing overtraining, which is a common cause of burnout and injury, as highlighted by UC Health.

A highly recommended recovery option is yoga, which seamlessly blends gentle movements, stretching exercises, and mindfulness practices. Johns Hopkins Medicine points out that yoga facilitates increased blood circulation to weary muscles, boosts flexibility, and serves as an effective stress-reliever, benefiting both the physical and mental recuperation processes. Furthermore, its gentle and adaptable nature makes it accessible for individuals of all fitness levels, ensuring consistency in training while offering the necessary self-care.

To aid in unwinding and easing tension post intense workout sessions, Or Artzi, a certified personal trainer and the lead group fitness instructor at Equinox, as well as the mind behind the fitness platform Orriors, has developed a restorative workout routine inspired by yoga.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 17, week 4. You can follow along with Artzi and the full-length workout below.

The workout

You’ll need a doorway to complete this routine. Do each exercise for 30 to 60 seconds. Complete one round.

1. Doorway stretch

1. Stand about an arm’s length from a doorway. 
2. Take a step back with your right leg. Bend your left leg slightly. 
3. Place your right palm on the door frame at waist height, holding the frame gently and elbow bent to 90 degrees. Place your left hand on your left hip.
4. Shift your weight forward until you feel a stretch in your right shoulder. 
5. Hold for the allotted amount of time, then switch sides.

2. Standing quad stretch (left side, then right side)

1. Stand with your feet hip-width apart and arms by your sides. 
2. Shift your balance to your right foot, and catch your left foot with your left hand, bending your knee, and pulling your left foot toward your glutes. Focus on keeping your hips squared and not twisting.
3. You can either lift your right hand above your head or use your right hand to hold a chair or other stable surface for support. 
4. Hold for the allotted amount of time, then repeat on the opposite side.

3. Foldover

1. Stand with your feet hip-width apart, a slight bend in your knees. Roll your shoulders back, and extend your arms behind your back. 
2. Hinge at your hips to bring your torso and arms forward and down toward your legs. Bend your knees as much as you need to.
3. Grab your left elbow with your right hand and grab your right elbow with your left hand. 
4. Rock to the left, then to the right, then back to center.
5. Slowly roll up to standing position, then release your arms back to the starting position.
6. Repeat.

4. Cat-cow pose (Marjaryasana Bitilasana)

1. Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. Slowly transition into a rounded-spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. Continue alternating between cow and cat poses.

5. Figure-4 stretch (single side)

1. Lie faceup with your knees bent and your feet flat on the floor.
2. Cross your left ankle over your right knee.
3. Press your left knee down as far as it can comfortably go.
4. Grab the back of your right thigh with both hands and lean your torso back so your upper body is flat on the floor.
5. Hold for the allotted amount of time, then switch sides.

6. Spinal twist

1. Lie faceup with your left leg straight, right foot flat on the floor, and your arms extended to your sides.
2. Let your right leg gently fall across your left leg and to the floor.
3. Look to the right and gently press on your right knee with your left hand to deepen the stretch.
4. Hold for the allotted amount of time, then switch sides.