Cool Down Series
The Cool Down Series transitions the body from effort to ease—guiding the nervous system from “fight or flight” to “rest and restore.” Even 3 minutes of intentional movement can promote recovery, mobility, and mental reset.
Cool Downs may include gentle stretches, breathwork, seated or supine movement, or guided reflection, drawing from yoga, Pilates, dance, or fitness formats.
💡 Framework Tip: Cooldowns aren’t optional—they’re essential. Use this time to regulate the nervous system and help participants leave grounded, not depleted.
Cool Down Exercises
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![Cool Down, Cat Pose, Spinal Flexion]()
Cat Pose
Spinal Flexion
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![Cool Down, Cow Pose, Spinal Extension]()
Cow Pose
Spinal Extension
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![Plank, Warm Up, Cool Down Down, Down Dog]()
Down Dog
An active recovery pose because you’re still working the upper body while lengthening and stretching the back of the legs.
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![Cool Down, Kneeling Hamstring Stretch]()
Kneeling Hamstring Stretch
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![Seated Side Body Stretch]()
Seated Side Body Stretch
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![Cool Down Butterfly Pose]()
Butterfly Pose
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![Seated Figure 4, Cool Down]()
Seated Figure 4
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![Cool Down Seated Glutes Double Pigeon]()
Double Pigeon
Stack top knee over bottom ankle and the top ankle over the bottom knee. Stay equally weighted in sitz bones.
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![Cool Down Seated Glutes Double Pigeon Foldover]()
Double Pigeon with Forward Fold
Seated cross-legged or in double pigeon stacking ankles. Hinge at hips and walk hands forward.
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![Cool Down Supine Figure 4]()
Supine Figure 4 Stretch
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![Cool Down Pigeon Pose]()
Pigeon
Variations include: Bend back knee and reaching the opposite hand toward the ankle; Progress toward grabbing a hold of the ankle.
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![Cool Down - Sleeping Pigeon]()
Sleeping Pigeon
Head down; Shoulders relaxed.
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![Squats - Standing Figure 4]()
Standing Figure 4
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![Standing Figure 4 with Hip Hinge]()
Standing Figure 4 with Hip Hinge
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![Standing Figure 4 Variation - Hands to floor]()
Standing Figure 4 (Hands to floor)
