Cool-Down · Move 9 of 10 · hold & breathe
Why this one
We finish soft — folding forward releases the spine, hamstrings, and neck, and lets you land.
How to do it
Stand tall, tuck your chin, and slowly roll down toward the floor with soft knees. Let your head and arms hang heavy, then roll slowly back up to stand.
Keep in mind
Soft knees protect your low back. Let your head be the heaviest thing.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →