This is a 5-minute cooldown and stretch routine,
that you can do after a lower body workout.
It's important to stretch and cool down,
to reduce chance of muscle cramps and stiffness.
Let's start on the mat on all fours with your knees slightly apart.
Lean back slowly into a child pose,
and let's hold this position for about 40 seconds.
This helps to stretch around your hips area and your back.
Now slowly come back up into a pigeon pose.
By placing one leg below and knees bent, and we'll hold this position for 40 seconds.
This helps to lengthen your hip flexors,
and also stretch your thighs, groins, back, glutes and piriformis.
Now lift your foot towards you, as you twist slightly and reach forward.
This is gonna help to stretch your quads.
Take some deep breaths.
Now, let's do another pigeon pose on the other side for another 40 seconds.
Similar to before,
lift your foot towards you, as you twist slightly and reach forward.
Now let's move on to hamstring stretch.
Move into a sitting position with one leg folded in and the other extended.
Bend forward as much as you can,
and if you're able to, place your hands on your ankle.
Everyone's flexibility and range of motion is different,
so the more you stretch you'll get more flexible over time.
Let's repeat on the other side for another 40 seconds.
Now lay flat on your mat with one ankle over the other knee.
hands place below your knee, and we're doing a reclined pigeon pose.
This helps to stretch out your glutes.
And let's repeat on the other side,
and we're done with this quick cool down routine.
And that's the cooldown, guys!
Remember to stretch and do your cooldowns after your workout,
and I'll see you guys in the next workout.
Bye!