Lesson 12: Relax

Wait - JP Cooper - 3’52

GOTT: This track is designed to release tension in the lower body while strengthening and engaging key muscle groups. Part one begins with Hip Opening Stretches, bringing the soles of the feet together and gently lowering the knees to release tightness in the hips. Extend the legs and perform Dorsi Flexes to lengthen the calves and improve ankle mobility, softening the knees as needed to protect the hamstrings. Slowly roll the spine down, one vertebra at a time, using the core to control the movement, and transition into Bridge Pose, pressing through the heels to engage glutes and support the lower back.

In part two, return to a seated position, ensuring participants are grounded on the hip bones with a straight back. Repeat calf and hamstring stretches before lying down to hold Bridge Pose again, deepening glute and lower back activation.

Part three emphasizes Core Engagement, driving knees toward the chest with controlled breath to enhance core activation. Conclude with a final Bridge Hold, reinforcing glute strength and leaving the lower body stretched, relaxed, and revitalized.