You just rocked it in one of your favorite cardio or strength-training sessions — great job! But, you’re not finished yet. It’s time for a post-workout cooldown and stretch, which are just as important as the workout itself. And what better way to bring down your body temperature than a tried and true tradition that’s been around for millennia? That’s right — we’re talking about yoga.
Why yoga?
There are many styles of yoga to explore when you’re considering a post-workout stretch. Yoga is full of dynamic stretches for people of all fitness levels. But you don’t have to save these postures just for cooldowns. You could also use a short yoga practice as a fitness warm-up.
Committed yogis will tell you that quick yoga sessions throughout the day are a great way to reconnect to your body, mind, and spirit. Yoga positions are good for releasing tension, and they make awesome mini-workouts.
7 yoga poses for a post-workout cooldown
Here is a sequence of seven cooldown yoga poses that will help nurture your tired muscles, calm your mind, and — if done regularly — increase flexibility and mobility. And because a personalized fitness routine that fits your unique body is important, we’ve included some optional modifications and tips.
So, take a deep breath, roll out that mat or blanket, and let’s get our mellow on with some post-workout yoga.
1. Legs Up
This is hands-down one of our favorite post-workout yoga stretches. In fact, this pose is great not only for after a cardio or strength-training fitness session, but after yoga classes, too. The restorative posture promotes a quicker recovery and can help quiet the mind.
Position: Lie on your back, shimmy your bum close to a wall, and rest your legs straight up on the wall.
Modification: Lie on your back and place a yoga strap around the balls of your feet. Hold for up to 15 minutes.
2. Knee to Chest
The knee-to-chest stretch is a staple in most yoga classes because it’s a great all-around move to release tension in your hamstrings, glutes, and lower back. Plus, it feels like a dream after one of those super lunge-heavy cardio classes.
Position: Lie on your back with your legs straight. Bend your right knee up toward your chest. Hug it close to your chest while pushing your back to the floor. Hold for 20 seconds, release your right knee, and repeat on the other side.
Tip: If it feels good, you can rock from side to side and give your lower back and spine a massage.
3. Forward Bend
This juicy stretch, also known as forward fold, feels oh-so-good on the hamstrings and helps lengthen the spine. If you’re a regular at sculpt or kickboxing classes, this position is for you.
Position: Start in standing position. Fold your upper body forward, releasing any tension, and dangle your arms toward the floor. Bend your legs as much as you need to. Continue the forward bend for about 30 seconds, then slowly rise back to standing position.
Tip: You can use a yoga block on the mat in front of you for back support or as you work toward greater flexibility.
Modifications: Interlace your hands behind your back; as you bend forward, they’ll rise over your head.
You can also place your right hand on a block or your yoga mat, bend your right knee, and extend your left hand up toward the sky. Take a deep breath in, and come back down on the exhale. Then switch sides.
4. Runner’s Lunge
Runner’s lunge is another excellent stretch for your hamstrings, hip flexors, and quads. Following a circuit class or sprinting exercise, this leg stretch will go a long way toward keeping you injury-free.
Position: From a kneeling position, reach your right leg back straight and place your hands on the mat inside your left foot (keep your left leg bent). Take a deep breath in and exhale as you lean into the lunge, keeping your back straight and core tight. Hold for one minute, then repeat on the other side.
Modifications: You can place your back knee on the ground for stability or keep it elevated. You can also use a block under one or both hands for this pose, too.
5. Wheel Pose
This position is part of many yoga practices and targets your quads, shoulders, and neck. Opening your chest after crouching in spin classes is an excellent way to bring balance to the body.
Position: Lie on your back with your knees bent and feet flat on the floor near your butt. Clasp your hands under your pelvis, bringing your shoulder blades close together, and lift your hips off the floor. Hold for 30 seconds.
Tip: If you’d like help elevating your hips, you can slide a block lengthwise underneath your lower back.
6. Plow Pose
Plow pose is an effective back stretch that’s often performed at the end of yoga classes. The posture is also great after high-impact classes that put stress on your spine.
Position: Lie on your back and lift your legs toward the ceiling, placing your hands on your lower back for support. Keeping your legs straight, lower them toward your face while resting your arms flat on the floor. Hold for one minute.
Modification: Placing a block behind your head and reaching your toes toward it may help incrementally increase your flexibility. It can also help provide some stability..
Tip: This pose can be challenging for some. If it doesn’t feel right for your body, leave it out. A cooldown should be relaxing and help lower your body temperature, so if it’s a stressor, scrap it.
7. Sphinx Pose
Sphinx pose is a great static stretch for your abs. This easy pose is typically performed at the beginning of yoga classes, but here, we’ll use it at the end of what we hope will be the first of many cooldown yoga sessions. (Although you can do this sequence of seven positions in any order.)
Position: Lie on your stomach with your elbows under your shoulders. Slowly push up, so your forearms are resting on the floor. Hold for 30–60 seconds.
Modifications: Rest on your ribs and slide your elbows as far away as necessary to reduce pressure on the lower back. Place a pillow underneath your arms to deepen the pose. You can spread the legs apart or keep them together, depending on what position feels best.
Bonus position: Corpse Pose
To bring your workout to a close in a traditional way, try corpse pose. While the name may sound morbid, it is meant to signify the end or “death” of your practice.
Position: Lie on your back, legs straight, arms loosely at your sides. Take deep breaths and let your body melt into the mat.
Modifications: Depending on what feels best for your body, you can keep the soles of your feet together, a la the butterfly pose. You can also place your right hand on your heart and your left hand on your belly — a way to connect to your breath and feel grounded.
NOW your workout is complete. No matter how you exit your fitness session, make sure to breathe slowly and naturally as you relax and lower your body temperature.
Want to learn more about practicing yoga? We break down what to know, wear, and bring to your first class.
