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Post Workout Recovery

5 min5 movesWarm Up & Cool Down
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Circuit 1

  • Standing Deep Breathing

    Standing Deep Breathing

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Inhale slowly through your nose as you sweep your arms out and up overhead.
    3. Pause gently at the top of the breath.
    4. Exhale slowly as you lower your arms back down.
    5. Continue at a calm, unhurried pace.
  • Standing Forward Fold

    Standing Forward Fold

    60s

    How to do it
    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 Hamstring Stretch

    Seated Hamstring Stretch

    60s

    How to do it
    1. Sit on a mat with one leg extended and the other foot drawn in toward the inner thigh.
    2. Sit tall and lengthen through your spine.
    3. Hinge forward from your hips over the extended leg.
    4. Reach toward your foot until you feel a stretch along the back of the thigh.
    5. Hold, then switch sides.
  • Child's Pose

    Child's Pose

    60s

    How to do it
    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.
  • Reclined Butterfly

    Reclined Butterfly

    60s

    How to do it
    1. Lie on your back on a mat with the soles of your feet together and your knees falling open to the sides.
    2. Let your knees relax open under their own weight.
    3. Rest your arms by your sides with your palms facing up.
    4. Soften your hips and let your lower back settle into the mat.
    5. Hold and breathe slowly, releasing a little more with each exhale.