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Gentle Cool Down

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Circuit 1

  • Seated Deep Breathing

    01:00
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.

  • Standing Forward Fold

    01:00
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.

  • Seated Twist

    45 sec each side

    01:30
    1. Sit tall, cross-legged or in a chair, with your spine long.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and rotate your torso toward one side, leading with your chest.
    4. Rest your hands to support the twist without forcing it.
    5. Hold and breathe, then unwind with control.

  • Child's Pose

    01:30
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.