Cool Down Series
On the Mat; Center Floor
The cool down can include dance, fitness and yoga inspired movements. Focus on stretching the major muscle groups used in class.
Cool Down Exercises
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![Cool Down, Cat Pose, Spinal Flexion]()
Cat Pose
Spinal Flexion
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![Cool Down, Cow Pose, Spinal Extension]()
Cow Pose
Spinal Extension
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![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.
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![Cool Down, Kneeling Hamstring Stretch]()
Kneeling Hamstring Stretch
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![Seated Side Body Stretch]()
Seated Side Body Stretch
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![Cool Down Butterfly Pose]()
Butterfly Pose
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![Seated Figure 4, Cool Down]()
Seated Figure 4
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![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.
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![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.
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![Cool Down Supine Figure 4]()
Supine Figure 4 Stretch
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![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.
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![Cool Down - Sleeping Pigeon]()
Sleeping Pigeon
Head down; Shoulders relaxed.
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![Squats - Standing Figure 4]()
Standing Figure 4
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![Standing Figure 4 with Hip Hinge]()
Standing Figure 4 with Hip Hinge
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![Standing Figure 4 Variation - Hands to floor]()
Standing Figure 4 (Hands to floor)
