Wind Down & Breathe

A short wind-down after training or in the evening.

1. 1

   Child's Pose60 sec

   Kneel and sit your hips back toward your heels.

   → Wider knees = more room

2. 2

   Box Breathing120 sec

   Sit or lie comfortably.

   → Breathe slowly through your nose

3. 3

   Figure-Four Glute Stretch30 sec per side

   Lie on your back, knees bent, cross one ankle over the other knee.

   → Shoulders stay relaxed on the floor

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.