### Day 15: Active Recovery and Yoga

Today's focus is on active recovery through gentle movements and yoga to promote relaxation,
exibility, and overall well-being.

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

- Begin with light aerobic activity to increase your heart rate slightly and warm up your muscles
(e.g., brisk walking, jogging in place).
- Perform dynamic stretches to prepare your body for the yoga session (e.g., arm circles, leg
swings, gentle twists).

#### Yoga Session (30-45 minutes)

Engage in a yoga session that emphasizes relaxation, stretching, and mindfulness. Focus on deep
breathing and connecting with your body.

**1. Cat-Cow Stretch**

- Start on your hands and knees, alternate between arching your back upwards (Cow Pose) and
rounding your back downwards (Cat Pose).

**2. Downward-Facing Dog (Adho Mukha Svanasana)**

- From a plank position, lift your hips towards the ceiling, forming an inverted V shape with your
body. Press heels towards the ground.

**3. Standing Forward Bend (Uttanasana)**

- Stand with feet hip-width apart, hinge at the hips, and fold forward, letting your head hang and
grasping your elbows or legs.

**4. Warrior Poses (Virabhadrasana I and II)**

- Warrior I: Step one foot forward into a lunge, bend the front knee, raise arms overhead, and gaze
forward.
- Warrior II: From Warrior I, open hips and shoulders to the side, arms stretched parallel to the
oor, gaze over front ngertips.

**5. Bridge Pose (Setu Bandhasana)**

- Lie on your back, bend your knees, feet hip-width apart and at on the oor, lift hips towards the
ceiling, clasping hands underneath body.

**6. Seated Twist (Ardha Matsyendrasana)**

- Sit with legs extended, bend one knee, place the foot outside of the opposite thigh, twist torso
toward bent knee, placing opposite elbow outside of knee.

**7. Corpse Pose (Savasana)**

- Lie at on your back, arms by your sides, palms facing up, close eyes, focus on deep breathing
and relaxation.

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

- Conclude with a cooldown period, including gentle stretching or relaxation poses.
- Practice deep breathing and meditation to calm the mind and promote relaxation.

### Additional Tips

- **Hydration**: Drink water throughout your yoga session and afterward to stay hydrated.
- **Mindfulness**: Focus on being present in each yoga pose and connecting with your breath.
- **Flexibility**: Use each pose to gently stretch and release tension in muscles.
- **Rest**: Enjoy the rejuvenating bene ts of yoga and active recovery, allowing your body to rest
and recover from previous workouts.

This active recovery and yoga session is designed to promote relaxation, exibility, and
mindfulness, providing a balanced approach to your tness routine. Adjust the intensity and
duration based on your comfort level and enjoy the rejuvenating e ects of yoga practice.
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