Release tight muscles and boost flexibility with this beginner-friendly yoga flow

Staying consistent with exercise can help you make progress, but giving your body time to recover matters, too.

“We often focus on how much we move, how hard we train or how far we can push ourselves, but recovery is an essential part of maintaining a healthy, resilient body,” Alina Boyett, founder of the UK-based Yogalina Studios tells Fit&Well.

“As a yoga teacher, I always encourage my students to approach recovery with the same intention they bring to their workouts. Recovery isn’t about doing nothing—it’s about giving your body what it needs.”

Boyett has created a gentle and relaxing yoga flow that you can do at home without equipment.

“Whether you have completed a challenging workout, been for a long run or spent the day sitting at your desk, taking a few minutes to slow down, stretch and reconnect with your body can make a real difference,” she says.

“Sometimes, just 10 minutes of mindful movement and breathing can completely change how you feel.”

How to do Boyett’s recovery yoga flow

“I chose these four movements because they gently target areas of the body that commonly experience tension following exercise, including the legs, hips, spine and shoulders,” says Boyett.

“The combination of restorative postures, gentle twists and forward folds offers a balanced approach to recovery without requiring advanced flexibility, equipment or previous yoga experience. Most importantly, this sequence encourages us to slow down and listen to our bodies rather than constantly pushing them.”

Yogalina teacher Misha Clarke demonstrates the four-move sequence in the video below.

“Move slowly and within a comfortable range,” says Boyett. “Never force a stretch or push through pain. Anyone with an injury or relevant medical condition should seek appropriate professional guidance before trying the sequence.”

1. Waterfall pose (viparita karani)

Sets: 1 Hold: 3-5 breaths

• Lie on your back, near a wall.
• Extend both legs up the wall, keeping a gentle bend in your knees if needed.
• Relax your shoulders, arms and jaw.
• Breathe slowly and focus on how your body feels.

“This is a lovely way to rest tired legs after physical activity,” says Boyett.

“Elevating the legs may help reduce the sensation of heaviness while encouraging the body to relax.”

2. Child’s pose (balasana)

Sets: 1 Time: 3-5 breaths

• Start on your hands and knees.
• Bring your big toes together and gently separate your knees.
• Slowly lower your hips toward your heels.
• Extend your arms forward and allow your forehead to rest on the floor.
• Take slow, deep breaths, allowing your body to relax.

“Child’s pose gently stretches the back, hips and shoulders while offering a moment of stillness,” says Boyett.

“It’s particularly helpful for easing general tension and encouraging slower breathing.”

3. Ragdoll forward fold (uttanasana variation)

Sets: 2 Time: 3-5 breaths

• Stand with your feet hip-width apart.
• Soften your knees and slowly fold forward from your hips.
• Allow your upper body, head and arms to hang.
• If comfortable, hold your opposite elbows in your hands and sway from side to side.
• Slowly rise back up, keeping your knees bent.

“This gentle forward fold can help ease tension through the back of the body, particularly the hamstrings, lower back, neck and shoulders,” says Boyett.

“The relaxed position also encourages a sense of calm.”

4. Seated spinal twist (parivrtta sukhasana)

Sets: 2 Time: 2-3 breaths per side

• Sit on the floor with your legs crossed or extended.
• Elongate your spine and relax your shoulders.
• Place your right hand behind you and your left hand on your right knee.
• Gently rotate your upper body to the right, without forcing the twist.
• Return to the center and repeat on the opposite side.

“Gentle spinal rotations help maintain mobility through the back and torso,” says Boyett.

“They can be especially beneficial after repetitive movement or prolonged sitting.”