Basic yoga cool-down for weight lifters: Yes, we know, you hate stretching. Your “cool-down” consists of walking across the gym parking lot to your car (or at least, mine does).
But cool downs are important! Especially if you have jelly-legs after Leg Day. So try out this basic yoga cool down sequence for weight lifters next time you hit the gym. It’ll help your muscles recover faster, plus, helps to improve your mobility since your muscles are already nice & warm.
Basic Yoga Cool Down for Weight Lifters
Standing Side Stretch
Stand with your feet together and your arms overhead with your palms together. Keeping your arms straight- or close to straight- lean to the left and right, taking the time to feel your sides open.
Relaxed Forward Bend
Hinge forward at the hip and bend your knees slightly and allow your torso to rest on your thighs. Fold your arms so that your hands are in the crook of your elbows, and squeeze your hands into fists to release tension in your spine.
Relaxed Downward Dog
Place your hands on the ground & walk out into this modified downward dog. Keep your back straight, palms planted, and hips pushed back. Bend the knees, and let the heels rise.
On all fours, arch your back upwards to “cat” pose, letting your head relax downwards. Then let your back curve downwards and look upwards in “cow” pose. Breathe deeply as you move back and forth between cat and cow poses.
Get into a side-plank. With your “free” arm, stretch it up & overhead, so that your fingers are pointing in the same direction as the top of your skull. Feel the stretch throughout your side, then switch sides & repeat.
Lay on your stomach and place your elbows below your shoulders. Prop yourself up on your forearms, taking care to keep your shoulders down and away from your ears.
Flip over from laying on your stomach to sitting upright. Extend both of your legs straight in front of you. Bend one leg, cross it over the extended leg, and pull your foot towards you. Feel the stretch in your glutes, then switch sides & repeat.
Roll your spine back until your are laying down with your knees bent & feet flat on the floor. Draw your knees into your chest and hug them tightly with your arms. Rock back and forth, massaging your spine as much as you’d like.
Legs Up the Wall Pose
Sit with your side to the wall, and legs extended. Lean back to the floor, swing your legs up the wall, and relax. Stay in this position for as long as you’d like.