Workout
Breathing and Stretching Wind-Down
The one session here that is not trying to make you tired. Box breathing to start, a sun salutation to move through, then folds and twists that leave you on the floor breathing slowly on purpose.
- Time
- 7 min
- Level
- Easy
- Rounds
- 1
- Approx. burn
- 80 kcal
The moves in this workout
The app sequences them for you. Each one has a demo and a form guide.
- Mind and body
Box Breathing
Diaphragm
Equipment: None
- Mind and body
Meditation Cooldown
Diaphragm, Internal and external intercostals, The vagal nerve network
Equipment: None
- Mind and body
Seated Forward Fold
Hamstrings, Erector spinae, Gluteus maximus
Equipment: None
- Mind and body
Sun Salutation Flow
Anterior and medial deltoid, pectoralis major, triceps
Equipment: None
- Mobility and flexibility
Supine Twist
Erector spinae group, Iliopsoas, Quadratus lumborum
Equipment: None
- Mind and body
Warrior Hold
Quadriceps, gluteus maximus, adductor longus .
Equipment: None
Who it suits
For the evening, or any day the last thing you need is more intensity.
How to run it
Seven minutes for the end of a day rather than the middle of one. The box breathing at the start sets a pace, and everything after it is meant to hold that pace — if your breathing picks up during the sun salutation, slow the movement down until it settles again.
Easier and harder
Nothing here needs to get harder. What changes it is where you put it: after a hard session it is a cool-down, before bed it is a wind-down, and on a day you were going to train not at all it is the thing that keeps the week intact.
The mistake this session invites
Leaving it out because it does not feel like training. This is the session people drop first, and dropping it is why a week ends up with no low-intensity days in it anywhere. Easy days are what make the hard ones repeatable.
