The Cool-Down: Five Poses After Training
After hard training or competition, a few minutes of easy movement and gentle holds help the body shift down a gear. Take your time — the cool-down is part of the session.
This tip is scheduled for Saturday 26 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Walk easily for 2 minutes to bring the heart rate down.
- Downward-Facing Dog: 5 breaths.
- Low lunge for the front of the hips: 5 breaths on each side.
- Child's Pose: 5 breaths.
- Lying hamstring stretch: 5 breaths on each leg.
- Legs up the wall: 2 minutes.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Parighasana (Gate Pose): A Side-Body Stretch on Your Knees
Gate Pose opens the whole side of the body — from the hip, along the ribs, to the fingertips — while the kneeling base keeps it steady.
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