Active Cool-Down: Shift & Soothe

Warm-up

Foot Taps & Heel Lifts
60 seconds
Gently tap your toes then lift your heels, finding a light rhythm.
Arm Circles (small to large)
60 seconds
Start with small circles forward, then make them larger, then reverse.

Main session

1 round

Marching in Place (slow)
60 seconds
Lift knees gently, swinging opposite arm, finding a steady, calm pace.
Standing Torso Twists
60 seconds
Keep hips forward, gently twist upper body, allowing arms to swing openly.
Gate Swings (legs)
30 seconds
Swing one leg gently side-to-side, like an opening and closing gate, maintaining balance.
Wall Push-Offs (gentle)
10 reps
Place hands on wall, lean in slightly, then gently push back, feeling core engagement.
0 / 10
Figure-8 Ankle Circles (seated)
30 seconds
Lift one foot slightly, drawing a gentle figure-8 with your toes.

Cool-down

Controlled Exhale Breaths
240 seconds
Inhale naturally, then focus on making your exhale longer and softer, release heat.