Pilates cool down

Cool down Pilates

This is a gentle class focused on mobilising throughout the body and stretching key muscle groups

  • Difficulty: Easier
  • Length: 24 minutes

This class can be done after a more intensive workout to cool down or used to stretch and help improve your flexibility.  The class begins in standing then continues into four-point kneeling, our fronts and onto our backs. The class is suitable for most levels but please always work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing toe walking
  • Bottom kicks
  • Hamstring sweeps
  • Y stretch and side bend
  • Calf stretch
  • Roll downs
  • Cat stretch
  • Plank with calf stretches
  • Child pose
  • Hamstring curls
  • Quadriceps stretch
  • Cobra stretch
  • Bridging
  • Opposite arm and leg stretch
  • Hamstring stretch
  • Glute stretch
  • Rotation stretch
  • Frog stretch with mindful breathing
  • Sitting shoulder rolls and neck stretch

We begin the class by moving through our ankles and feet with some toe walking. Then work our legs a little more with some bottom kicks. We then gently stretch through our hamstrings with some hamstring sweeps and our spines with a side bend stretch. Continuing in standing we stretch through our calf muscles and at the same time add in some upper body stretches. We then roll down into four-point kneeling and gently mobilise through the spine with a cat stretch. We then continue to gently stretch into the calf muscles in a modified plank position, before stretching out the spine into a child pose stretch.

We then continue down onto our fronts onto the mat with some hamstring curls and then stretch into our quadriceps muscles. We then mobilise our spines into extension with a cobra stretch. Moving onto our backs we then mobilise the spine further with a bridge movement and lengthen through the body with an opposite arm and leg stretch. We continue onto our backs and stretch into our glute and hamstring muscles. Finishing in sitting with some gentle shoulder rolls and neck stretches.


Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Marged Pendrell

    I really enjoyed doing this class today Vicky after a stint in the garden.My whole body felt stretched and balanced again.Thank you.

    1. Vicky

      Thanks Marged 🙂

  • Sue

    After an afternoon in the garden, I also found this a great class to ease my aching back! Thank you.

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