Post-Workout Stretches & Cool Down

This is a calm, roughly eighteen-minute cool-down of held static stretches, designed by Sanjana Prasad to help the body recover once the hard work is done. It begins with cat-camel and a heel-pressing downward dog, then moves through hip and hamstring openers, low lunges and half splits, pigeon, a wide-legged forward fold and bound-angle pose. It finishes seated with shoulder, cross-body and reverse-prayer stretches, reclined figure-four and single-leg happy baby, a supine twist, and Savasana.

It is aimed at anyone winding down after exercise, whatever the workout was, and works for all levels because everything is held rather than dynamic. The class targets the muscles that tend to tighten after training, especially the hips, hamstrings, glutes, chest and shoulders. Expect to feel looser, less stiff and noticeably calmer, as the held stretches and steady breathing bring the body down from effort.

Roll out your mat somewhere quiet where you can lie down at the end, and keep a block or cushion nearby for the knees and to rest the forehead. Each stretch is held for five counts in the video, but practising alone you can extend that to eight or ten breaths, or forty-five seconds to a minute, for a deeper release. Move into each position slowly.

The teacher is clear that stretch intensity varies from day to day and body to body, so a mild sensation is not a sign you are doing it wrong. Never force a stretch or bounce into it; ease back if you feel sharp or pulling pain, and use the cushion under sensitive knees. Respect where your body is on any given day rather than chasing depth.

Use this straight after any training session as the recovery bookend to more vigorous movement, or on its own as a gentle evening wind-down.