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.
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.
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.
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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.