IN THIS LESSON

Smells Like Teen Spirits - Shaka Ponk - 5’32 - 76 bpm

This final track is designed to gradually lower heart rate, release muscular tension, and restore mobility after the intensity of the workout. Through slow, controlled stretches and mindful transitions on the round part of the B-BOARD, participants focus on hamstrings, glutes, hip flexors, adductors, and spinal mobility. The emphasis is on breath-led movement, posture awareness, and relaxation, allowing the body to recover while maintaining balance and connection.

Part 1: Remain seated on the round part of the board.

• Extend the right leg, keep the spine tall and hinge slightly forward
• Flex the foot, driving toes toward the knee to stretch the hamstrings
• Switch sides and repeat on the left leg

Transition smoothly into a comfortable seated position, preparing the body for spinal mobility work.

Part 2: From a seated, cross-legged position:

• Place the left hand on the outside of the right knee
• Lengthen the spine first, then gently rotate to the right
• Use the breath: inhale to grow tall, exhale to deepen the twist

Repeat on the opposite side, maintaining slow and controlled movement.

Transition into pigeon pose on the right side:
• Right knee between the hands
• Left leg extended behind on the board
• Chest lifted, hips relaxed

Switch sides and repeat pigeon on the left, allowing the glutes and hips to release.

Part 3: Move into Down Dog:

• Hands pressing firmly into the board
• Hips lifted toward the ceiling
• Heels reaching down to stretch hamstrings

Bend the knees, step the right foot forward, and rotate into Reverse Triangle, extending the right arm to the ceiling.

Lower the left knee and lift both arms overhead into a psoas stretch, opening the front of the hips.

Hands return to the board → Down Dog again.

Repeat the same sequence on the left side:
• Step left foot forward
• Reverse Triangle
• Right knee down
• Arms extended overhead into psoas stretch

Move slowly and stay connected to the breath throughout.

Part 4: Transition into an adductor stretch:

• Knees wide on the board
• Hips pushing gently backward
• Spine long and neutral

Hold and breathe, allowing the inner thighs to release.

Finish with a final Down Dog:

• Hands on the board, feet on the ground
• Hips lifted, back flat
• Heels reaching down

Invite participants to bend the knees slightly if needed to maintain a long spine and comfort.

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