The participants lie on their backs on the mat.
Position
Legs stretched out or raised
Arms relaxed at your sides
Palms facing upwards
Close your eyes if you wish
Implementation
The teacher guides the group through three to five slow breaths:
Breathe in through your nose for four seconds.
Exhale calmly for six to eight seconds.
Consciously relax your jaw, shoulders and hands.
Be aware of the parts of your body in contact with the floor.
The participants then slowly sit up straight.
Final questions
Does your body feel more relaxed than it did at the start?
Which area has benefited most from the mobilisation exercises?
Which two or three exercises could you do on your own after the next walk?
Closing message
“Recovery doesn’t just start when you go to sleep. Even a gentle cool-down, controlled mobility exercises, plenty of fluids, a suitable meal and a restful night’s sleep can help you get back to full performance more quickly after intense exertion.”
