### Day 3: Active Recovery / Yoga

#### Warm-up (5-10 minutes)

- Gentle walking or light cardio to increase blood ow
- Dynamic stretches (leg swings, arm circles, gentle twists)

#### Main Workout (30-45 minutes)

**Yoga Routine**
- **Mountain Pose (Tadasana)**: Stand tall, feet together, arms by your sides, and take deep
breaths.
- **Forward Fold (Uttanasana)**: Hinge at the hips and fold forward, reaching towards the ground.
- **Cat-Cow Stretch (Marjaryasana-Bitilasana)**: On hands and knees, alternate between arching
your back and dropping your belly.
- **Downward-Facing Dog (Adho Mukha Svanasana)**: From hands and knees, lift your hips up
and back to form an inverted V-shape.
- **Warrior I (Virabhadrasana I)**: Step one foot forward into a lunge, raise arms overhead, and
hold.
- **Warrior II (Virabhadrasana II)**: From Warrior I, open your hips and arms to the side.
- **Triangle Pose (Trikonasana)**: Straighten your front leg, extend your front arm down towards
your ankle, and reach your back arm up.
- **Child’s Pose (Balasana)**: Kneel on the oor, sit back on your heels, and stretch your arms
forward.
- **Pigeon Pose (Eka Pada Rajakapotasana)**: From Downward Dog, bring one knee forward and
lower your hips to the ground.
- **Seated Forward Bend (Paschimottanasana)**: Sit with legs extended, hinge at the hips, and
reach forward.
- **Bridge Pose (Setu Bandhasana)**: Lie on your back, bend your knees, and lift your hips
towards the ceiling.
- **Supine Twist (Supta Matsyendrasana)**: Lie on your back, bring one knee across your body,
and twist gently.
- **Corpse Pose (Savasana)**: Lie at on your back with arms at your sides, close your eyes, and
relax completely.

#### Cool Down (5-10 minutes)

- Continue with gentle stretching and deep breathing exercises.
- Focus on relaxing each muscle group.

### Additional Tips

- **Breathing**: Pay attention to your breath throughout the yoga session, taking slow, deep
breaths.
- **Mindfulness**: Use this time to focus on your mental well-being, letting go of stress and
tension.
- **Modi cations**: Adjust poses as needed to t your exibility and comfort level. Use props like
yoga blocks or a strap if necessary.
- **Hydration**: Drink water throughout the day to stay hydrated, even if you're not engaging in
intense exercise.
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