Name: Playbook - Nadina Zarifeh - 16 Min Cool Down
Uploaded: 2023-03-05T19:46:56.016Z
Duration: 16 min
Description: 16 Min Cool Down

Breathe in through the nose. Breathe out through the mouth.

Angel Wings to Prayer Breathing

Fold as far as your ability allows you. Soften your knees as much as you need. Reach to one side and hold. Then to the other side and hold. Then to the middle and then roll up one vertebrae at a time to starting position.

Forward Fold Head to Knee Both Sides Stretch

Skiers Arm Swings

Skaters Arm Swings

Fold as far as your ability allows you. Soften your knees as much as you need. Clasp your hands together and extend your arms for the stretch. Release arms and then roll up one vertebrae at a time to starting position.

Forward Fold Hand Clasp Shoulder Stretch

Figure 8 Forward Arm Swings

Figure 8 Reverse Arm Swings

Overhead Tricep Stretch - Right

Overhead Tricep Stretch - Left

Overhead Hand Squeezes

Lateral Hand Squeezes

Lateral Arm Circles Forward

Lateral Arm Circles Backwards

Standing Side Bend Stretch - Right

Standing Side Bend Stretch - Left

Standing Neck Stretch - Right

Standing Neck Stretch

Runners Lunge Stretch - Right

Crescent Lunge - Right

Low Lunge Torso Twist Arms Extended Stretch - Right

Kneeling Half Front Split - Right

Runners Lunge Stretch - Left

Crescent Lunge - Left

Low Lunge Torso Twist Arms Extended Stretch - Left

Kneeling Half Front Split - Left

Fold as far as your ability allows you. Soften your knees as much as you need. Flatten to a flat back. Fold over and then roll up one vertebrae at a time to starting position.

Forward Fold to Flat Back Stretch

Downward Dog

Sleeping Pigeon on Forearms Stretch - Right

Sleeping Pigeon on Forearms Stretch - Left

Downward Dog w/Foot Pedal

Butterfly Stretch

Cross-legged Shoulder Shrugs Forward

Cross-legged Shoulder Shrugs Backwards

Cross-legged Cross Arm Stretch - Right

Cross-legged Cross Arm Stretch - Left

Sphinx Stretch

Child’s Pose Stretch

Mat Seated Piriformis - Right

Lying Cross-legged Hip Opener Stretch - Right

Lying Knee Hug Stretch - Right

Mat Seated Piriformis - Left

Lying Cross-legged Hip Opener Stretch - Left

Lying Knee Hug Stretch - Left

Rocking Happy Baby Stretch

Corpse

Cool Down

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10 Min Cool Down

10 Min Cool Down - Legs

9 Min Cool Down

16 Min Cool Down

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