Cool Down

Orientation: Standing or Mat

Use cooldowns to ground the class, support recovery, and regulate the nervous system.

Just 3 minutes can ease muscle tension, improve flexibility, and create closure. Cooldowns may include gentle stretches, seated or supine integration, breath work, or meditation.

Framework Tip

Draw on your own background, whether athletics, dance, or mind-body formats, for inspiration when creating a closing sequence. Music can also guide the transition, helping participants relax and leave class feeling relaxed and rejuvenated.

Cool Down Exercises

  • Cool Down, Cat Pose, Spinal Flexion

    Cat Pose

    Spinal Flexion

  • Cool Down, Cow Pose, Spinal Extension

    Cow Pose

    Spinal Extension

  • Plank, Warm Up, Cool Down Down, Down Dog

    Down Dog

    An active recovery pose because you’re still working the upper body while lengthening and stretching the back of the legs.

  • Cool Down, Kneeling Hamstring Stretch

    Kneeling Hamstring Stretch

  • Seated Side Body Stretch

    Seated Side Body Stretch

  • Cool Down Butterfly Pose

    Butterfly Pose

  • Seated Figure 4, Cool Down

    Seated Figure 4

  • Cool Down Seated Glutes Double Pigeon

    Double Pigeon

    Stack top knee over bottom ankle and the top ankle over the bottom knee. Stay equally weighted in sitz bones.

  • Cool Down Seated Glutes Double Pigeon Foldover

    Double Pigeon with Forward Fold

    Seated cross-legged or in double pigeon stacking ankles. Hinge at hips and walk hands forward.

  • Cool Down Supine Figure 4

    Supine Figure 4 Stretch

  • Cool Down Pigeon Pose

    Pigeon

    Variations include: Bend back knee and reaching the opposite hand toward the ankle; Progress toward grabbing a hold of the ankle.

  • Cool Down - Sleeping Pigeon

    Sleeping Pigeon

    Head down; Shoulders relaxed.

  • Squats - Standing Figure 4

    Standing Figure 4

  • Standing Figure 4 with Hip Hinge

    Standing Figure 4 with Hip Hinge

  • Standing Figure 4 Variation - Hands to floor

    Standing Figure 4 (Hands to floor)

Cool Down Choreography

Featured
Bangles “Eternal Flame”
Bangles “Eternal Flame”

This yoga cool-down is just what the doctor ordered after a sweaty barre sesh.

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Standing Glutes Series
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Kneeling Upper Body Series