45 Min Recovery Yoga for Athletes | Hips, Twists & Full Body Mobility CrossFit & Hyrox

🧘 45-Minute Recovery Yoga Flow | Hips & Twists
Welcome back to Yoga HQ at CrossFit Humanity in San Diego. This session is designed for CrossFit + Hyrox athletes (and anyone training hard) who need a total body reset.

We’ll start with calming breathwork to down-regulate the nervous system, then flow through long-hold stretches (1–2 minutes) targeting the hips, spine, hamstrings, and shoulders. Perfect for recovery days, mobility training, or post-WOD cool-downs.

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👉 Pair it with our Hero WOD Recovery Yoga Series for specific WOD recovery flows.
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⏱ CHAPTERS
0:00 Intro & Breathwork | Calm & Focus
7:45 Easy Spinal Twist | Lower Back Release
8:25 Reclined Hamstring Stretch | Posterior Chain Reset
11:00 Glute Stretch | Hips & Low Back
13:50 Seated Forward Fold + Twist | Spine & Obliques
18:10 Wide-Leg Straddle Fold | Hamstrings & Adductors
20:25 Side Bend | Lats & Ribs
22:10 Head-to-Toe Fold | Calves & Ankles
24:20 Neck & Trap Stretch | Posture Relief
27:05 Reverse Tabletop | Shoulders & Spine
28:20 Cat-Cow | Spinal Fluidity
29:45 Thread the Needle | Upper Back + Shoulders
32:00 Child’s Pose Side Stretch | Lats & Low Back
34:20 Single Leg Child’s Pose | Glutes & Hips
37:25 Low Lunge with Twist | Hip Flexors + Spine
39:00 Deep Pigeon Hold | Piriformis + Hips
44:00 Guided Breath Reset | Nervous System

🧘 Coach Stephanie’s Tips
Exhale to release tension — soften your jaw, shoulders, toes, and low back.
Aim for 5–8/10 intensity to allow breath to do the work.
Use props (strap, block) as needed — modify, don’t force.

🧰 Equipment
Yoga strap / resistance band
Block for support (optional)

💬 Join the Community
Comment below ⬇️ — What pose gave you the biggest release today?
Don’t forget to subscribe for weekly recovery + mobility sessions.

📍 Come Train With Us
CrossFit Humanity – San Diego
World Wide Athletics – Recovery & Mobility HQ

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