Intermediate · 12 min
Post Exercise II
Facilitate your body's recovery with a series of calming stretches designed to ease muscle tension, improve flexibility, and promote a gradual return to a resting state after exercise.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0145s
Rag doll
Standing · Focus: back, hamstrings.
- 02
45sUpward salute
Standing · Focus: shoulders, sides, upper back.
- 03
45sToe touch
Standing · Focus: hamstrings, calves, back.
- 04
45sReverse shoulder
Standing · Focus: chest, shoulders.
- 05
45sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 06
60sChild's Pose
Floor · Focus: back, hips, shoulders.
- 07
45sKnees-to-Chest
Floor · Focus: lower back, hips.
- 08
60sLying figure four
Floor · Focus: hips, glutes.
- 09
60sSpinal twist
Floor · Focus: back, hips.
- 10
60sReclined butterfly
Floor · Focus: hips, inner thighs.
- 11
60sQuad stretch floor
Floor · Focus: thighs, hip flexors.
- 12
60sSeated fold
Floor · Focus: hamstrings, back.
- 13
30sPlow
Floor · Focus: back, hamstrings, shoulders.
- 14
60sButterfly
Floor · Focus: hips, inner thighs.
Step by step
How to do the routine.
Step 1 · 45 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 2 · 45 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 3 · 45 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 4 · 45 seconds
Reverse shoulder
- Stand tall and clasp your hands behind your back.
- Straighten your arms as comfortable.
- Gently lift your hands away from your back and open your chest.
Keep your shoulders down and your ribs over your hips.
For less intensity, hold a towel between your hands behind your back instead of clasping them.
Step 5 · 45 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 6 · 60 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 7 · 45 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 8 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 9 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 10 · 60 seconds
Reclined butterfly
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees open.
- Rest your arms beside you and breathe slowly.
Support your knees with cushions rather than pressing them down.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 11 · 60 seconds
Quad stretch floor
- Sit with your legs extended.
- Bend one knee and bring that foot beside your hip.
- Lean back onto your hands or forearms as comfortable.
- Sit up slowly and change sides.
Keep your other leg extended and avoid pressure or twisting at the bent knee.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 12 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 13 · 30 seconds
Plow
- Lie on your back with your arms beside you.
- With control, lift your legs and hips and support your back with your hands.
- Guide your feet overhead only as far as you can comfortably control.
- Lower your spine slowly to come out.
Keep your head still and your weight across your shoulders, not your neck.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Step 14 · 60 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Keep moving
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