You'll need: Just floor space. A couch, step or wall helps.
Before you start: Ease into every position. These should feel like stretching and moving, not straining.
Warm-up 3:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles · Leg swings · Inchworm (30 s each)
Main circuit 2 rounds · 75s work / 15s rest
Cat-cow · slow On all fours, move one vertebra at a time. Inhale to arch, exhale to round. EasierSmaller range.HarderPause at each end.
Thoracic open book · slow · both sides Side-lying, knees stacked, rotate the top arm open and follow it with your eyes. Switch at the beep. EasierPillow under your head.HarderPause 3 s open.
Couch stretch (hip flexor) · hold · both sides Back knee on a cushion, shin up the couch, squeeze the glute and stay tall. Switch at the beep. EasierHalf-kneeling lunge instead.HarderTorso fully upright.
World's greatest stretch · slow · both sides Lunge, inside elbow to instep, rotate the same arm to the ceiling. Switch at the beep. EasierBack knee down.HarderAdd a hamstring rock-back.
Deep squat hold · hold Sit into your deepest comfortable squat, hold a doorframe if needed, gently shift side to side. EasierHeels on a folded towel.HarderArms overhead.
Wall slide · slow Back and arms against a wall, slide arms up without ribs flaring. EasierStep feet away from the wall.HarderLift hands off the wall at the top.
90/90 hip switch · slow Seated, both knees bent 90°, rotate knees side to side, stay tall. EasierHands behind you for support.HarderHands-free, add a forward lean.
Child's pose breathing · breathe Knees wide, sit back, long slow exhales into your back. EasierPillow under the hips.HarderWalk hands to each side.
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow · Pigeon stretch · Thoracic open book (30 s each)
How to progress
Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.
Why this works
Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.
Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.
Interrupted?
Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.