A guided cool-down routine with two instructors taking you through belly breathing, hamstring and calf stretches, spinal twists, butterfly stretch, and shoulder rolls. The session ends with a full-body breath and gentle bow to bring your heart rate down after your workout.
All right, you guys worked so hard today.
I'm so proud of all of you and proud of all of you here today.
So we're gonna now lie down, and I want you to rest your hands at your sides, and we're gonna do a little bit of belly breathing. So when you inhale through your nose, I want you to expand your belly outward, and then I want you to then pull the belly in when you exhale through your mouth. So let's just do that for a few seconds on our own. Inhaling, expanding that belly, getting lots of oxygen flowing through the body, and then, blowing it out and then pulling that belly in. So inhaling and exhaling. So just keep breathing for a few more seconds.
Good job.
Couple more. Nice deep breaths, calming your body down, cooling down after all that intense work. And last breath, make it count. And blow it out. Good job. So I want you to bring your knees together, bring your heels towards your body and slowly roll up.
Grab hold of the back of your knees and then extend your legs forward and reach for your toes, your calves, your ankles, whichever feels most comfortable to you.
And feel a nice stretch in the back of the leg and the hamstrings. Very nice. And hold it here for a couple more seconds.
Good job.
And then we're gonna cross our right leg over our left and we're gonna do a little bit of a spine twist. So pull that left elbow over and turn towards the back of the room.
Very nice.
Hold it here. Good. And let's come back to the front. Bring that right leg down and now cross your left leg over your right and then turn and twist over to the left.
Good.
Pulling that elbow over your left knee. And hold it here for a couple more seconds.
Good job.
And let's come back to the front and you're gonna bring the bottoms of your feet together into a butterfly stretch.
So, I want you to grab hold of your feet and using your elbows, pull your knees down towards the ground and feel a nice stretch in the inner thigh. Open up those hips and just go down as far as your body feels comfortable. Take it at your own pace.
Good job. Hold it here.
Couple more seconds.
Very nice.
Let's bring our knees together and you're gonna come forward on your mat on all fours. And we're gonna bring our right leg back into a runner stretch. So just make sure that your front knee doesn't come over your toe.
And make sure your hips are square to the mat. And you can either drop that, that back knee or extend it, whatever feels more comfortable.
And then you're gonna bring that left arm up and you're gonna open your chest and rotate your shoulders.
Very nice.
Hold it here. Looking up towards the ceiling. And let's bring that arm down. Bring that right foot to meet your left foot. And then you're gonna bring that left foot back into a nice runner stretch.
Again, watching that knee, making sure that it's not coming over your toe.
Squeezing your core as well for balance. And then now let's bring that right arm up towards the ceiling and feel that rotation on the other side.
Good job. Open up your chest and hold it here.
And bring that arm down. Bring your feet together and you're gonna roll up one vertebrae at a time. Your head and neck are gonna come up last.
And we're gonna do a shoulder roll at the top.
Good. Big shoulder rolls.
Gimme two more. And you're gonna bring your knees into your chest just as we did in the warm-up.
So bring the right knee and the left knee.
Good. And the right knee and the left. Gimme 2 more.
Just open up the hips.
And last one. Good job.
And now let's bring that right heel back, keeping your knees together. Keep that standing leg bent. Your left arm is gonna come up overhead. Hold it here.
Good job.
And then take a bow forward if you'd like, or you can stay where you are.
Good. Hold it.
Tuck in that core for balance.
And let's come back up slowly.
And bring that right leg down. And now bring your left heel up.
Knees together.
Right arm up overhead. Bend that standing leg once again and take it forward.
Good job. And bring it back up.
And gimme a big inhale up. And exhale down.
Two more.
Big inhale up. Bend those knees.
And exhale down.
And your last one, your biggest one yet. And exhale down. Thank you so much, everybody.
You did such a great job.
Woo!
We had so much fun working out with you today.
Feel free to subscribe to my YouTube channel. Tell your friends. Like or comment or share this video. And I look forward to seeing you next time.
Have a great day, and thank you from PassionFit.
Woo! Good job! Woo! Good job, everybody! Yeah! Woo!
