• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

12 Minute Post Workout Cool Down Yoga

October 9, 2020 //  by Di Hickman//  18 Comments

Stretching after working out is super important. It can help prevent injury and muscle soreness. However, sometimes it’s just plain boring to stand and stretch. So, I created this post workout cool down yoga that you can do anywhere.

12 minute class - post workout coll down yoga. Video available on YouTube

This class is all standing, so no real need for a mat. In addition, you can do it in sneakers or barefoot. However, the one condition I have is that you don’t rush through the holds. Because stretches need to be held for a minimum of 20s to be remotely effective.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.

12 min post workout cool down yoga

Begin this cool down yoga routine with 3 grounding breaths. This will help your mind slow down and center. Soften the knees and step back into Warrior 1. This is a stretch for the calves.

Warrior 1

From Warrior 1, lengthen the front leg and fold over for Pyramid pose. Resting the hands on the thigh, shin, blocks, or floor. This pose can be intense for the front hamstrings and the back calf. Only go as far as is comfortable.

pyramid pose, parsvottanasana.

Passing back through Warrior 1, come to standing on one leg with the back leg lifted behind you. Then bend the knee and send the foot towards the bum. This is a variation on dancers pose and great for quad and hip flexor.

quad stretch, balancing on one foot with the other knee bent and foot drawn to the pelvis

Then after repeating all of those poses on the other side, step the feet wide for padottanasana. That is a wide leg forward fold that’s great for stretching the inner thighs and the lower back.

padottanasana, wide legged forward fold with arms resting on floor
padottanasana wide legged forward fold, with rotation

From here we add on padottanasana with rotation, for more inner thighs, and into the obliques. To lengthen the upper body we begin with overhead prayer for stretching both triceps.

triceps stretch with the arms up, elbows bent and thumbs to neck.
Standing with hands behind back, tipping torso back.


The last poses combine a stretch for chest, shoulders and abs. End the practice with 3 centering breaths.

Want more yoga with me?

If you’d like longer format videos join my Patreon Community. Patrons get access to 2 exclusive videos each month. What are you waiting for? Whether you sign up for longer classes with me on Patreon, or the 12 minute class, come join in me for yoga on and off the mat!

Questions

  • Do you stretch after your workouts?
  • Is there a muscle you need more stretches for?
  • How long do you hold your stretches for?
Previous Post: «yoga balance pad chair How to use a yoga balance pad & why
Next Post: 10 Amazing Happy Baby Pose Benefits happy baby pose benefits»

Reader Interactions

Comments

  1. Cecilia

    October 15, 2020 at 6:08 am

    I used to be very into yoga but haven’t practiced for a few years now. A quick 15 minute session after a workout seems to be a great way to get back into the practice. There are so many benefits to the breathing, poses and stretches. Thanks for this quick and simple flow.

    Reply
    • Di Hickman

      October 16, 2020 at 3:01 pm

      You’re welcome! Yes 15 minutes is doable for us all!

      Reply
  2. Natasha Mairs

    October 15, 2020 at 3:11 am

    I have been wanting to get into doing yoga. These tips where great, and I just love your leggings!!

    Reply
    • Di Hickman

      October 16, 2020 at 3:00 pm

      Hahaha thank you! These are old ones by Prana!

      Reply
  3. Clarice

    October 14, 2020 at 12:07 pm

    I am so thankful for yoga tutorials. Thank you for sharing this post workout stretch. I feel am I not doing it properly so this is really helpful.

    Reply
    • Di Hickman

      October 16, 2020 at 2:58 pm

      Many people skip the post-workout stretches so you aren’t alone!

      Reply
  4. CA

    October 13, 2020 at 8:43 am

    I love the colors of your outfit! Very relaxing! And you have encouraged me to go back on the mat. I am not yoga person though, I must admit. But I do have mat stretching and workout routines.

    Reply
    • Di Hickman

      October 13, 2020 at 12:59 pm

      Sometimes it’s not about calling it “yoga” but flexibility, strength or mobility training. Call it whatever you like 😀

      Reply
  5. Viano

    October 13, 2020 at 5:15 am

    To be honest, I stretch once in a while ( when I remember) and I think I need to stretch more often.

    Reply
    • Di Hickman

      October 13, 2020 at 12:58 pm

      Definitely if you workout you need to implement mobility and flexibility training!

      Reply
  6. Lyosha

    October 12, 2020 at 11:43 pm

    Great idea! I will try this flow after my intensive running sessions

    Reply
    • Di Hickman

      October 13, 2020 at 12:58 pm

      Great after running, that’s what I use it for! Post run or hike!

      Reply
  7. Britt K

    October 12, 2020 at 5:52 pm

    While I understand the importance of stretching after a workout, I honestly have never considered using yoga for said stretching. I don’t know why, it just never crossed my mind… That being said, you’ve included some great stretches here that I am going ot have to try after tomorrow’s workout!

    Reply
    • Di Hickman

      October 13, 2020 at 12:58 pm

      Yep, yoga after workouts is great. You’re already warm and can often just go into your poses with ease. Though whatever you’ve ‘worked’ will be tighter and may require multiple stretches

      Reply
  8. Melanie

    October 12, 2020 at 9:38 am

    I have just been doing yoga online with a lovely lady local to us in the UK, it’s fab!

    Reply
    • Di Hickman

      October 13, 2020 at 12:57 pm

      Hahaha as a Brit living in the USA I get told I have a ‘lovely voice” a lot by the Americans here.

      Reply
  9. Kemi

    October 11, 2020 at 12:28 pm

    I do stretch after workouts and I’ve some new stretches I’ll incorporate to my repertoire. Granted, some muscles have been sedentary for months but I’m trying to exercise more.

    Reply
    • Di Hickman

      October 13, 2020 at 12:56 pm

      I’m trying to exercise more too! What workouts are you doing Kemi?

      Reply

Leave a Reply Cancel reply

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Yoga teacher in Childs poseHow to do Child’s Pose – Balasana Tutorial
half moon pose with blocks15 Minute Half Moon Pose Sequence
yoga teacher demonstrating lizard poseLizard Pose Tutorial for beginners – Utthan Pristhasana
warrior 2 poseWarrior 2 Sequence – 10 Minute Yoga Routine
yoga teacher demonstrating standing forward foldForward fold tutorial, plus modifications for beginners
Printable page with 4 bookmarks to colorFree printable inspirational bookmarks to color

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2021 Di Hickman · All Rights Reserved · Powered by Mai Theme