Cooling down after a yoga session, or zumba or may be dancing or cardio is essential. A gradual slowing of your pace allows your heart rate to return to normal, prevents muscle soreness and improves the relaxation. Abruptly stopping your exercising will not achieve the same effect.
Consistent post workout cool down stretching will enhance your performance by keeping you supple and protecting against muscular imbalances.
Benefits of cool down:
- Lowers the chance of injury.
- Promotes blood flow.
- Reduces the stress.
- Calms the mind.
- Relax the entire body.
- Relaxes the muscles.
What happens if you don’t cool down after exercise?
After exercise, your blood is heavy in your extremities and your heart rate is usually elevated.
The purpose of cooling down is to return your heart rate close to resting.
Stopping quickly without a cool down can result in headache, dizziness and fainting.
How long should it take to cool down after exercise?
After exercise, a gradual yet continuous decrease in exercise intensity such as from a hard run to an easy jog or brisk walk should be the first step in cooling down the body.
Duration can vary depending upon the duration of your workout usually cooling down ranges from 3 minutes to 10 minutes maximum which is considered as adequate.
How do you cool down your face after exercise?
After your cooling down routine which can be walking or any easy stretches for five to 10 minutes, splash some water on your face or take a cool shower.
Stay hydrated by drinking lots of water before, during and after your workout as water helps regulate your body temperature.
So why to wait to follow this post-workout yoga cool down to stretch out after your workout.
Easy jog/ Brisk walk:
This is one of the most straightforward ways to cool down.
Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking.
Stand straight and stretch your side by moving towards the opposite side which is also known as side stretch.
Repeat this on the opposite side.
Do as many times you want.
Similarly stretch your back by bending slightly back , looking up gently.
Standing forward bend:
Stand into Mountain Pose and Bend down slowly.
Lift your arms.
Hinge at your hips to fold forward.
Place your hands on your legs or the floor.
Hold this position for upto 1 minute.
Knee to chest pose:
Lie on your back with your left leg bent or extended.
Draw your right knee in toward your chest, interacting your fingers around the front of your skin.
Hold this position for upto 1 minute.
Repeat the same on the opposite side.
Do each side two to three times.
From tabletop position, sink back to sit on your heels, reaching your arms forward or alongside your body.
Allow your chest to fall heavy into your thighs, breathing deeply.
Rest your forehead on the floor.
Hold this position for one to three minutes.
Arms and Wrist Stretch:
Standing quadriceps stretch:
From a standing position, bend your right knee to bring your heel towards your buttock.
Hold your ankle with one or both hands.
Keep your knees in alignment next to each other, and don’t pull your knee out to the side.
Hold this position for 30 seconds.
Repeat the same on the other side.
Do each side for two to three times.
Wide-legged forward fold:
This is such a beautiful calming forward bend that stretches the hamstrings and back.
To do this :
- Step your feet about 3 to 4 feet apart, with your hands on your hips.
- Lift up tall through your whole torso and fold slowly over your legs.
- Place your hands flat on the floor, shoulder width apart, begin to stretch your torso forward.
- Fold deeper, bringing your head towards the floor.
- Hold this position for 30 seconds.
Lie on your back with your arms alongside your body, palms facing up and your feet slightly wider than your hips, with your toes splayed out to the sides.
Relax your body and let go of any tightness or tension.
Allow your body to fall heavily to the floor as you breathe deeply.
Stay in this position for 5 minutes or longer.
Also check similar yoga flow :
Your suggestions are appreciated…
Feel free to ask me if there are any queries in the comment box.
Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.
The eight limbs are as follows.
- Yamas and Niyamas ( Moral and ethical codes.
- Asanas ( Postures)
- Pranayama ( Breathwork)
- Pratyahara ( withdrawal of the senses)
- Dharana ( concentration)
- Dhyana ( Meditation )
- Samadhi ( spiritual absorption)
Practice of these yoga sutras shouldn’t be painful.
If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.
At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.