Cool-down yoga for beginners
I recall the first attempt to actually work out. I strained and strained, I felt strong and then… I just stopped. I fell on the couch and buzzed with a strange combination of tiredness and nervous excitement. I was still in a racing state of mind and my muscles were tight. It has taken me some time to understand what I was lacking the cool-down. I was missing the most gratifying thing!
Now, I never skip it. My yoga cool down session is my non-negotiable present to myself after anything, not even a long walk. It is the place where I get to the peak of exercise and then to the down of recovery. You are in the right place in case you are new to this. This beginner cool-down yoga practice is the type of yoga that is aimed to guide you out of the fitness arena and into a state of relieving yoga relaxation. Together, we will unleash that feeling.
Why a Cool-Down Yoga 101 is a Game-Changer.
I would assume that cooling down was a waste of time. I was wrong. It is an important component of your athletic program that will provide you with real results that you can see in the short and long term.
Lessens Soreness in the Nerves: Light stretching of the muscles after the exercise is used so as to drain the muscles of the toxin known as lactic acid. This happened to be the most significant change I observed. The feared next-day soreness (or Delayed Onset Muscle Soreness or DOMS) was much less severe.
Makes Heart Rate Gradually come down: It can cause you to feel lightheaded to suddenly stop an intense activity. A cool-down helps your cardiovascular system to safely decrease your heart rate and blood pressure and return to normal levels.
Enhances flexibility: This is in case your muscles are warm and most malleable. Practicing such soft stretches will in the long run give you more motion. My flexibility increased rapidly after I started doing it, and I was amazed by it.
Relaxes the Nervous System: My cool-down is a soulful meditation. It sends signals to my body as well as brain that it is time to end the hard work and start the rest and digest mode. It is my final weapon of de-stressing.
What You Need to Have in Starting Your Cool-Down Yoga Practice.
What is so beautiful about the cool-down yoga beginner routine is that it is simple. You don’t need much.
A Quiet Space: Find a place that you will not be disturbed in approximately 7-10 minutes.
A Yoga Mat or Soft Surface: Carpeted floor is all fine.
Cozy Dress: Dress up in a comfortable way that can enable you to move and stretch.
The Open Mind: Do not be concerned about perfection. I was definitely not at the beginning. It is not to dress in a particular manner but to feel good.
Your Basic Cool-Down Yoga Introverts.
Breath 5-8 deep, slow breaths in each of these. Take in with the nose and give out with the nose or mouth. Allow your breaths out to be slightly extended than the breaths in.
Child’s Pose (Balasana)
This is my go-to reset button. It also stretches the hips, thighs and back softly and induces a feeling of safety and relaxation.
My style: I sit up against my heels on my mat. Then I fold up and lean my forehead on the floor, and bring out my arms in front of me or lay them next to my body. I concentrate on my back getting wider with the breaths.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
It is an enchanted combination to wake up and get the tension off your spine.
My technique: I begin on hands and knees in a table top pose. My breath comes in as I start to sink my belly, my eyes and sitting bones go high up to the ceiling (Cow). When I exhale it is with rounding my spine up to the ceiling and drawing my chin into my chest (Cat). My motions are slow, each motion being related to my breath.
Seated Forward Bend (Paschimottanasana)
Very beautiful in your whole back body, against your calves to your spine.
My posture: I use my legs that are straight in front of me. I breathe in to stretch my back and breathe out to bend myself in half on my hips. I do not push it; there is no object in reaching my toes. I investigate the soft area of my hamstrings. I even bend my knees now and then.
Supine Twist (Supta Matsyendrasana)
This is as though I am squeezing out my spine and lower back. It’s incredibly relieving.
My way of doing it: I lie on my back and embrace my right knee to my chest. Then I carefully stroke it over my body to the left. I reach out my right arm beside me and look to the right keeping my shoulders on the floor. I repeat on the other side.
Legs-Up-The-Wall Pose (Viparita Karani)
This is the final restorative position. I finish with this every one of my cool-downs. It removes puffiness of feet, tiredness in the legs and is highly relaxing.
My manner: I sit at right angles with my hip against a wall. With a single movement I make my legs climb the wall and lean back, with my shoulders and head resting on the floor. My hands are bent over my sides and the palms are open. I shut my eyes and quietly breathe here.
Weaving It All Together: A Sample 7-Minute Routine.
Here’s the exact flow I follow. It is easy, efficient and it is wonderful.
Child’s Pose (1 minute)
Cat- Cow Stretch (1 minute, moving with your breath)
Seated Forward Fold (1 minute)
Supine Twist (1 minute per side)
Legs-Up-The-Wall (2-3 minutes)
My Best Advice on a Really Successful Cool-Down.
Listen to Your Body: It is the most significant rule. It should not be sharp and shooting, but gentle. If it hurts, ease up.
Breathe Deeply: The guide to your breath is your breath. It aids in getting your muscles to relax and your mind to calm. I willingly attempt to make my exhales more prolonged as a way of triggering my relaxation response.
Be Consistent: Even 5 minutes is not nothing. I gave myself a promise to do so after each workout and the accrued enjoyments have been amazing.