Cool down (5 minutes)
1. Balasana (Supported Child’s Pose)
• Kneel on the mat, big toes together, knees apart.
• Fold forward, resting your chest on a bolster, pillow, or your thighs.
• Arms can stretch forward or rest by your sides.
• Hold 1–3 minutes, breathing deeply.
• Modification: If pregnant, keep a wider space between knees and support your torso with a pillow.
2. Supta Baddha Konasana (Reclined Bound Angle Pose)
• Lie on your back or side with feet together and knees open.
• Place pillows or blocks under your knees and a pillow under your head/chest.
• Stay 2–5 minutes, letting your hips and chest relax.
3. Viparita Karani, optional (Legs up the Wall)
• Sit sideways next to a wall, then swing your legs up the wall as you lie back.
• Relax arms by your sides, close your eyes.
• Hold 2–5 minutes.
• Pregnancy tip: If lying on your back is uncomfortable, do this with a gentle incline on a sofa or prop a pillow under your hips.
4. Gentle Seated Breath Awareness
• Sit comfortably with a straight spine, or supported with a cushion.
• Place hands on your belly and take slow, deep breaths for 1–2 minutes, noticing your body’s relaxation.