Reena Vokoun guides a 10-minute cool-down with deep breathing, forward folds, pigeon stretches, and balance work. She recommends doing it three times a week alongside cross-training like biking or running, plus a diet with whole grains, lean proteins, and vegetables.
Alright you guys, we are going into our cool down and stretch. This is gonna be the yoga portion of our workout. So I want you guys to take some deep breaths, relax, and enjoy this. You've worked so hard and you've earned it. Let's get started. Alright you guys, your feet are shoulder width apart. Toes and knees facing forward. You're gonna give me a big inhale up. And then you're gonna exhale down and swan dive towards your mat. I want you to relax your head and neck, shake it out, and then roll up one vertebrae at a time. Shoulders back. Let's try that again. Big inhale up. And exhale down, tuck in your core, swan dive down. Relax your head and neck, reach for the floor, and roll it up. Good job. And roll those shoulders back. So we're gonna come down down towards the ground. You're gonna step back into a plank, and then you're gonna bring your left knee forward into a pigeon stretch. Good job. Now what you can do is come down on your elbows if you wanna get a little bit of a further stretch, or you could reach all the way down with your head on the mat. Hold it here. And then slowly come up. You're gonna go back into plank, and now bring your right leg forward into a pigeon stretch. Relax that leg behind you. Good job. And then slowly come down to your elbows if you can. Otherwise, go all the way down if you can with your head to the mat. Breathing, holding it here. And then you're gonna slowly come up, and we're gonna go back into plank. And now bring your left leg forward into a runner stretch. Make sure that knee stays behind your toe. And what we're gonna do is we're gonna go right up into Warrior II. So bring those arms over. Good. Stretch those arms from side to side, tuck in your core, bend that front knee. Excellent work. And then you're gonna come forward. Bring that leg back, bring the right leg forward into a runner's stretch. Holding it here, watching your knee. And now come up into a Warrior II lunge on the other side. Excellent work, you guys. Take some deep breaths, inhaling through your nose— Woo! —and exhaling through your mouth. And slowly come forward, bring that leg back, back, come down to your knees, and you're gonna roll it up one vertebrae at a time. Your head and neck come up last. Roll those shoulders back. And we're gonna step apart and we're just gonna reach over to the left side, stretching out the side of your body, holding it here. Good job. And then we're gonna take it to the other side. Good job. Nice reach. Bring that arm all the way up, stretch, and bring your arms out to the side and come Come forward. And now we're gonna go back into a Warrior 1 Lunge. So bring that left leg back, right knee forward, arms reach up overhead. Good, really stretching out your hips as well. Holding it. And we're gonna go from here into a Warrior 3 Pose. So you're gonna slowly come up, you're gonna lift that back leg off the ground, find your balance, tuck in your core, hold it here. Good, stretch that back leg behind you. Hold it, hold it, hold it. And come forward. Good job. So let's bring our right leg back now into a Warrior I Lunge. Arms come up overhead. Drop that back knee, opening up your hips. Good. Holding it here, breathing. And then we're gonna slowly come up, point that right leg behind you, and go into the Warrior III Pose on the other side. Good job. Hold it here. Keep breathing, keep stretching. And bring that leg back and give me one more big Big inhale up. And exhale down. Excellent job, you guys. You did such an awesome job. I am so proud of you for your hard work and your dedication, and I hope you're proud of yourselves as well. Be sure to do this workout about 3 times a week. You can also mix in other types of workouts to cross-train, like biking, walking, running. You could do some more yoga and some sculpting. Also make sure for best results to have a healthy nutrition plan that consists of whole grain carbohydrates, lean proteins, fruits, vegetables, healthy fats, and low-fat dairy if desired. Work hard, come back for more, check out the rest of my YouTube channel where I've got other cardio, dance, and sculpt videos, and feel free to subscribe and tell your friends. Thanks so much, and I will see you next time. Take care.
