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Short Cool-Down Session

A short wind-down session to wash away strain and fatigue



A short yoga session to cool down and to come back to neutral after a run or physical exercise.

Start in Uttanasana forward, with the feet away from the wall and the buttocks to the wall. Bend forward and just wait until the legs start to release and the breath begins to quieten.

Come up to sit in Virasana (Hero’s Pose) with a block under the buttocks. This helps to rest the legs and to get good lift in the spine. Extend the arms up into Parvatasana.

Then bend forward in Virasana, resting the head on a block if your forehead doesn’t reach the floor. Buttocks down onto your heels or with a blanket between heels and buttocks.

Lie on your back, feet to the wall, place a block on either side of your hips. Supta Padangusthasana 1, 2 and 4.
First, bend one knee at a time to your chest. Feel the back release.
Then place a belt around the Right foot and extend the Right leg up to 90 degrees. Open the back of the thigh. Then with the belt in the Right hand, extend the Right leg out to the side, resting onto the block. The last variation, 4: Bend your Right leg and cross the ankle over the bent or straight Left leg. This opens the hips and helps remove stiffness.
Change sides.

Roll to side and go back to Virasana forward. Finish by bringing both feet and knees together, and go forward, head to the floor or onto a block and arms facing backwards: Pose of the child. This brings a nice quietness to the lower back, to the eyes and to the breath. Stay a minute or so and then come up, and feel if you are now balanced again.

View sequence

Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Short Cool-Down Session
Hero Pose
Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.
Parvatasana in Virasana
Mountain Pose in Hero Pose
Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.
Supta Virasana
Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
Short Cool-Down Session
Hero Pose
Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.
Staff Pose
Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.
Supta Padangusthasana I
Reclining Hand-to-Big-Toe Pose
Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.
Supta Padangusthasana II
Reclining Hand-to-Big-Toe Pose
Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.
Short Cool-Down Session
Reclining Hand-to-Big-Toe Pose 4
Lie down on your back. Bend your left leg at the knee so that your shinbone is perpendicular to the rest of your body and bring it as close to your head as possible. Repeat on both sides.
Viparita Karani
Legs-Up-the-Wall Pose
Bring your hips up to the wall and lift your legs up against it so that they're perpendicular to the floor. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.
Virasana Forward
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.