Cool Down Stretch
The RakasaFit workout is finalized with a deep cool-down stretch for 6-9 minutes. Moving at a rapid pace, we elegantly flow through a sequence of 12-15 positions, designed with intuitive and seamless transitions focused on opening the hips, gluts, quads, hamstrings, shoulders, chest, and spine. We finalize by standing in a communal circle, feeling the energy from the earth through our center and between each other.
*Option to eliminate sections marked with an asterisk for shorter workouts.
*Option to eliminate sections marked with an asterisk for shorter workouts.
Facing front, feet wide, reach high through the center, then down onto one side, bending deeply with body weight directly over the thigh, pressing hands on knee, chest lifted, shoulder blades back, knee directly over foot and pointed forward. Opposite inner thigh is being stretched as leg is extended with knee straight. Return up through the center and repeat opposite side.
Staying on this side, rotate to face profile into a deep runner’s lunge and press torso tall with hands on knee. Gradually slide the back toe as far back as possible, forcing knee straight, heel up, hip pressed forward, and calf parallel to the wall (so knee is not extended over it). Prepare (count to three) to press and come up bringing feet together into a tall standing position, then release the opposite foot behind and repeat this lunge on the other leg.
Gateway A: Bring the lunge down lower, gently placing back knee on the floor and sliding it further back until calf is parallel to the wall, opening the hips. From this position:
Twist to face the front, sitting initially on the thigh that was previously extended behind. Even out the pressure on both thighs into the floor and continue the twist, hooking the opposite arm across the front knee and looking over the shoulder (opposite profile of previous). Unwind and face the front.
Gateway B: Extend the top (wrapped) leg straight and keep the opposite leg bent, yet adjust the heel a bit out from the center. Reach out to the side toward the bent knee, then up over the top into a side stretch over the extended leg. With the other hand, grip the ankle or calf to pull the stretch deeper if possible, while keeping the torso rotated up. You’ll bring this ankle with you throughout the next two positions (if doing the full stretch sequence).
*Return the reaching arm down to the side and continue toward the floor on the opposite side, resting the elbow on the floor. Opposite hand still holds the ankle. While propped by the elbow, pull the opposite ankle behind while pressing the hip and chest forward for a quad and torso stretch.
*Release the stretch but keep the ankle in hand. Gently roll onto your back, lying in a resting position. Switch the hand holding the ankle and extend the leg straight, pulling the foot toward the nose, feeling a hamstring stretch. Your grip may be on your calf, ankle, or heel, depending on the length of your arms. Press the knee as straight as possible (even if it means the leg is further away) for maximum benefit to the lower back.
*Exchange hands holding the ankle/calf/heel, flex the foot, and carry the leg (same hand as leg) extended out to the side. Return the leg to the top once again and switch hands for one final foot-to-nose stretch. Release the leg gently into the floor, take a deep breath, and roll onto the side in a resting position, facing front again. Pull the knees up toward chest and press up to a sitting position.
Gateway B, opposite: Switch weight to the opposite side, extending opposite leg as previous. From this point, repeat the side-stretch segment above. For the full stretch sequence, continue with quad stretch on rested elbow then lying flat with extended leg stretches on the other side to arrive at sitting position from the opposite side. Otherwise, move directly to below.
Carry the previously extended leg across the knee to repeat elbow wrap twist on the opposite side. Be sure to even out the pressure on both thighs into the floor. From here, segue to Gateway A on the opposite side by untwisting, facing front, and continuing until facing the opposite side. Keep foot and knee placement intact until in profile, then slide the back knee back. You’re now positioned to repeat Gateway A on the opposite side.
Transition to a standing runner’s lunge on the opposite side by stabilizing both hands on the floor and tucking the back toes under to grip the floor. Keeping balance with one motion at a time, press hands on knee, elbows straight and chest high, as before. One more press to come up, bringing feet together and standing tall.
*Lift the chest high, keeping hands behind and shoulder blades pulled together. Chest leads back down to the floor as hands meet the floor. Walk hands and feet apart into a pyramid (a.k.a. “downward dog”), pressing the derriere high and through the shoulder blades, back, and heels. Walk the feet to the hands and bend knees deeply all the way down for a gentle ankle and calf stretch. Allow heels to lift naturally off the floor. Straighten the knees slightly, just enough for heels to return flat on the floor, and roll up through the spine, squeezing through abdominals and keeping knees bent as long as possible. Arrive at a tall standing position.
Face each other in a circle. Come up on balls of feet with arms extended wide, finger tips touching. Hold this as you feel the energy coming from the earth through your root chakra, through all points in your center, and out through the top of the head. This infinite energy flow continues through your heart and outward through each other. Bring arms up over your center, energy flow continuing from earth to sky. Slowly release heels to the floor while lifting the chest higher, carrying the arms across, and finishing with a self-hug for self-love.
Staying on this side, rotate to face profile into a deep runner’s lunge and press torso tall with hands on knee. Gradually slide the back toe as far back as possible, forcing knee straight, heel up, hip pressed forward, and calf parallel to the wall (so knee is not extended over it). Prepare (count to three) to press and come up bringing feet together into a tall standing position, then release the opposite foot behind and repeat this lunge on the other leg.
Gateway A: Bring the lunge down lower, gently placing back knee on the floor and sliding it further back until calf is parallel to the wall, opening the hips. From this position:
- Switch weight into the opposite (back) thigh, straightening the front knee and allowing your torso weight and reach to stretch hamstrings and lower back.
- Return weight to front leg, sliding knee back again, and reach high to the ceiling with the same hand as front leg, torso twisted, stretching the shoulder and chest.
Twist to face the front, sitting initially on the thigh that was previously extended behind. Even out the pressure on both thighs into the floor and continue the twist, hooking the opposite arm across the front knee and looking over the shoulder (opposite profile of previous). Unwind and face the front.
Gateway B: Extend the top (wrapped) leg straight and keep the opposite leg bent, yet adjust the heel a bit out from the center. Reach out to the side toward the bent knee, then up over the top into a side stretch over the extended leg. With the other hand, grip the ankle or calf to pull the stretch deeper if possible, while keeping the torso rotated up. You’ll bring this ankle with you throughout the next two positions (if doing the full stretch sequence).
*Return the reaching arm down to the side and continue toward the floor on the opposite side, resting the elbow on the floor. Opposite hand still holds the ankle. While propped by the elbow, pull the opposite ankle behind while pressing the hip and chest forward for a quad and torso stretch.
*Release the stretch but keep the ankle in hand. Gently roll onto your back, lying in a resting position. Switch the hand holding the ankle and extend the leg straight, pulling the foot toward the nose, feeling a hamstring stretch. Your grip may be on your calf, ankle, or heel, depending on the length of your arms. Press the knee as straight as possible (even if it means the leg is further away) for maximum benefit to the lower back.
*Exchange hands holding the ankle/calf/heel, flex the foot, and carry the leg (same hand as leg) extended out to the side. Return the leg to the top once again and switch hands for one final foot-to-nose stretch. Release the leg gently into the floor, take a deep breath, and roll onto the side in a resting position, facing front again. Pull the knees up toward chest and press up to a sitting position.
Gateway B, opposite: Switch weight to the opposite side, extending opposite leg as previous. From this point, repeat the side-stretch segment above. For the full stretch sequence, continue with quad stretch on rested elbow then lying flat with extended leg stretches on the other side to arrive at sitting position from the opposite side. Otherwise, move directly to below.
Carry the previously extended leg across the knee to repeat elbow wrap twist on the opposite side. Be sure to even out the pressure on both thighs into the floor. From here, segue to Gateway A on the opposite side by untwisting, facing front, and continuing until facing the opposite side. Keep foot and knee placement intact until in profile, then slide the back knee back. You’re now positioned to repeat Gateway A on the opposite side.
Transition to a standing runner’s lunge on the opposite side by stabilizing both hands on the floor and tucking the back toes under to grip the floor. Keeping balance with one motion at a time, press hands on knee, elbows straight and chest high, as before. One more press to come up, bringing feet together and standing tall.
*Lift the chest high, keeping hands behind and shoulder blades pulled together. Chest leads back down to the floor as hands meet the floor. Walk hands and feet apart into a pyramid (a.k.a. “downward dog”), pressing the derriere high and through the shoulder blades, back, and heels. Walk the feet to the hands and bend knees deeply all the way down for a gentle ankle and calf stretch. Allow heels to lift naturally off the floor. Straighten the knees slightly, just enough for heels to return flat on the floor, and roll up through the spine, squeezing through abdominals and keeping knees bent as long as possible. Arrive at a tall standing position.
Face each other in a circle. Come up on balls of feet with arms extended wide, finger tips touching. Hold this as you feel the energy coming from the earth through your root chakra, through all points in your center, and out through the top of the head. This infinite energy flow continues through your heart and outward through each other. Bring arms up over your center, energy flow continuing from earth to sky. Slowly release heels to the floor while lifting the chest higher, carrying the arms across, and finishing with a self-hug for self-love.
