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Go
With the Flow
By Kimberly Spreen
 We
want every class we teach to be well-rounded and efficient,
and yet we often shortchange participants by neglecting
the much-needed cool-down/flexibility segment. Let your
students know how important it is to gradually cool
the body. Keep them focused all the way to the end with
creative variety. The following cool-down keeps things
interesting by combining rhythmic movement, balance
and flexibility.
Rhythmic Movement
- Start with slow marching, consciously pressing
feet into ground from toe to heel.
- Add shoulder rolls; walk feet out to a wide stance.
- With hips, knees and toes open, lunge right (R)
and left (L).
- Sweep arms overhead, creating a “rainbow”
from side to side. Add a circular motion at bottom
of arm sweep on each side, to create a figure eight.
- Come to center, bring hands to heart, squat slowly
4x, press fingertips to ceiling and lift rib cage
each time you stand.
- On final squat, circle arms, place them on thighs
and move into spinal stretches. Use a full 8 counts
to “melt” down through chest; then round
up through spine.
- Inhale--arms up, and exhale--arms down. Repeat
a few times.
- On final exhalation, slide feet together and bring
hands to heart.
Balance and Flexibility
- Inhaling, raise right knee and press fingertips
to ceiling.
- Exhaling, open arms parallel to ground, palms up.
- Inhaling, scoop hands alongside body, hinge forward
from hip, and press right heel to back wall. To best
of your ability, move torso parallel to ground.
- Exhaling, tip torso upright, and return to start.
- Repeat on opposite side.
- After challenging both sides 2x, return to side
lunges, 8x.
- On final lunge to R, hold position, and reach L
arm overhead to go into extended side-angle pose,
lengthening side of torso.
- Hold lunge stationary, and change arms.
- Place L hand on low back for support, reach R fingertips
to ceiling, and go into reverse warrior pose.
- Flow back and forth between the two poses, finishing
in extended side angle; hold for 10-15 seconds.
- Come up on L toe, and turn into a runner’s
stretch (pyramid pose).
- With hips, knees and toes aligned, face R (lower
chest to thigh and fingertips to floor, if possible).
- In one large movement, sweep arms back, then forward
and up, lengthening torso, 4x.
- On final sweep, reach arms forward, and slide L
foot in and underneath body.
- Do a basic hamstring stretch with right leg extended.
- Face front for 4 spinal stretches.
- Begin side lunges, L lead.
- On final lunge to L, hold position and repeat above
sequence, beginning with extended side-angle pose.
- Finish with deep breaths to center the body and
close the class.
- Thank participants for coming, congratulate them
for doing something wonderful for their bodies, and
invite them back!
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