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.
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.
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.
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.
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.
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.
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?
How to use a yoga balance pad & why
Cecilia
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.
Di Hickman
You’re welcome! Yes 15 minutes is doable for us all!
Natasha Mairs
I have been wanting to get into doing yoga. These tips where great, and I just love your leggings!!
Di Hickman
Hahaha thank you! These are old ones by Prana!
Clarice
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.
Di Hickman
Many people skip the post-workout stretches so you aren’t alone!
CA
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.
Di Hickman
Sometimes it’s not about calling it “yoga” but flexibility, strength or mobility training. Call it whatever you like 😀
Viano
To be honest, I stretch once in a while ( when I remember) and I think I need to stretch more often.
Di Hickman
Definitely if you workout you need to implement mobility and flexibility training!
Lyosha
Great idea! I will try this flow after my intensive running sessions
Di Hickman
Great after running, that’s what I use it for! Post run or hike!
Britt K
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!
Di Hickman
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
Melanie
I have just been doing yoga online with a lovely lady local to us in the UK, it’s fab!
Di Hickman
Hahaha as a Brit living in the USA I get told I have a ‘lovely voice” a lot by the Americans here.
Kemi
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.
Di Hickman
I’m trying to exercise more too! What workouts are you doing Kemi?