Yoga Cool Down

Feel free to do your own stretches after your workout. This is part of my favorite routine. If I had hours I would stretch for hours I love it that much. Good job with your workout today and enjoy your relaxation time here.

Tool: Yoga mat or soft surface

STRETCH SEQUENCE 1

Moutain Pose is done only at the very beginning. You will do all stretches in sequence one leading with one leg and then repeat through starting with Downward dog on the other leg. Once finished with both legs continue to stretch sequence 2.

  • Mountain Pose ( only at the very beginning)
  • Downward Dog
  • Warrior Two
  • Waterfall Warrior
  • Side Angle Pose
  • Bound Side Angle
  • Side Angle Pose
  • Warrior Two
  • Reverse Warrior
  • Warrior Two
  • Warrior One
  • Plank

STRETCH SEQUENCE 2

  • Plank
  • Child’s Pose

STRETCH SEQUENCE  1
Mountain Pose

Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Dog

Begin in in a plank position palms and feet on mat, hips pushed toward ceiling. Lift left leg straight up, keeping hips even, left toes pointed toward floor. Holding left leg straight, lift it higher. Exhale and bring left knee in toward chest, rounding back and shifting shoulders forward, above wrists. Hold for 3 to 5 breaths. Stand into Warrior two position.

Warrior Two

Do this next sequence, standing pose, repeat once on each side. Hold each standing pose for 3-5 breaths. Moving through Core Plank each time you step your feet into your standing poses, step your left foot forward. Come into Warrior 2. Square your front knee forward and hug your back hip into your body. Lengthen your tailbone down as you draw your navel in and up. Expand through all your limbs, and gaze beyond your front fingertips.

Waterfall Warrior

Interlace your fingers behind you and take 3 Waterfall Warrior undulations. Inhale to arch your spine, exhale and wave inside your front knee, Come up again from your abdominal strength. On the last exhale, fold, and stay down, reaching your crown towards the floor.  Stretch your clasped hands away from your back and breathe into your opening hips and shoulders. Hug your front hip back, and in more so your front knee stays squared forward over the heel.

Side Angle Pose

From your Waterfall Warrior bow, release your hands and place your right fingertips outside your right foot. I call this “tree frog hands,” and being up on your fingertips instead of flat palms keeps your arm and shoulder integrated into your body, for healthier joints and more energy flow. Sweep your left arm over your ear, palm facing down, reaching towards the front of your mat for Side Angle Pose. If this is too low for you, place your right forearm up on your front thigh instead. Ground through your back hip and leg, and stretch through your top ribcage and fingers.

Bound Side Angle

Reach your right arm under your right leg, and your left arm around your back. Flip your palms to face away from your body, and reach your hands towards one another. If they don’t touch, press the back of your hands strongly into your back body. If they do, grab fingertips or eventually, encircle the top wrist with your bottom fingers. Hug your front sitting bone back and under strongly as you tuck your tailbone and begin to spin your chest to the sky. Your top shoulder rolls up, and onto your back as you straighten your clasped arms even more for Bound Side Angle.

 Side Angle Pose

From your Waterfall Warrior bow, release your hands and place your right fingertips outside your right foot. I call this “tree frog hands,” and being up on your fingertips instead of flat palms keeps your arm and shoulder integrated into your body, for healthier joints and more energy flow. Sweep your left arm over your ear, palm facing down, reaching towards the front of your mat for Side Angle Pose. If this is too low for you, place your right forearm up on your front thigh instead. Ground through your back hip and leg, and stretch through your top ribcage and fingers.

 Warrior Two

Do this next sequence, standing pose, repeat once on each side. Hold each standing pose for 3-5 breaths. Moving through Core Plank each time you step your feet into your standing poses, step your left foot forward. Come into Warrior 2. Square your front knee forward and hug your back hip into your body. Lengthen your tailbone down as you draw your navel in and up. Expand through all your limbs, and gaze beyond your front fingertips.
Reverse Warrior

On your last circle up, follow your top hand all the way up and back through Warrior Two into Reverse Warrior, turning your front palm to the sky and placing your back hand on your back thigh or calf. Reach overhead and stretch your torso into a side bend. Keep your front thigh low as you come up into this pose for greatest transformation in the leg. Place your palms down, and step back into Down Dog.  Breathe and reset. Then step your right foot forward, and repeat sequence on the other side.

Warrior Two

Do this next sequence, standing pose, repeat once on each side. Hold each standing pose for 3-5 breaths. Moving through Core Plank each time you step your feet into your standing poses, step your left foot forward. Come into Warrior 2. Square your front knee forward and hug your back hip into your body. Lengthen your tailbone down as you draw your navel in and up. Expand through all your limbs, and gaze beyond your front fingertips.

Warrior One
As you inhale, step your left foot forward between your hands and come into warrior one.
Plank


From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels.

Downward Dog

Begin in in a plank position palms and feet on mat, hips pushed toward ceiling. Lift right leg straight up, keeping hips even, right toes pointed toward floor. Holding right leg straight, lift it higher. Exhale and bring right knee in toward chest, rounding back and shifting shoulders forward, above wrists. Hold for 3 to 5 breaths. Repeat warrior sequence again on right leg before moving onto the next group of stretches

STRETCH SEQUENCE 2
Plank

From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels.

Child’s Pose

Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.

Tool:

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>