Recovery
Yoga With Adriene - Low Back and Hamstrings.
Yoga Tracker
All monthsYoga: Sun / Wed / FriTarget: 70-80% fullLoading
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0 full, 0 meditation, 0 minimum, 0 open
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Month 1 baseline
July/August 2026: 22 full, 3 meditation, 1 minimum, 2 deliberate tap/rest days.
Rule
Keep the same rhythm. Let Sunday or Monday become M or MIN after heavy match or training load.
Videos
Strength + mobility
Yoga With Tim - Full Body Yoga for Strength & Flexibility.
Light mobility
Charlie Follows - Gentle Full Body Yoga Flow.
Routine
Yoga days
Sun / Wed / Fri: 30 min yoga, then 30 min meditation.
Other days
15 min meditation morning and evening.
Rules
Back cue
Move from hips. Ribs down. Spine long. Do not crank the lower back.
Fallback
Bad day: 2 min on the mat or 3 breaths. Mark MIN. Continue tomorrow.
Stop / modify
Sharp pain, catching, leg symptoms, numbness, tingling, weakness, or flare.
Avoid
Deep backbend classes, forced twists, and hard Friday sessions before soccer.