AQUA STAND UP® #22
IN THIS LESSON
Boom Boom Pow - Dantes - 3’36 - 97 bpm
GOTT: The cooldown lowers heart rate, stretches key muscle groups, and restores mental calm. Hamstring, adductor, quadriceps, and psoas stretches improve flexibility after intense work, while Up Dog/Down Dog flows release the spine and shoulders. Child’s Pose and gentle rocking help participants reconnect to breath and leave the water relaxed. Instructors should encourage slow breathing, mindful lengthening, and release of tension. By the end, participants feel stretched, recovered, and balanced—both physically and mentally—ready to transition off the board.
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Lie on back or sit tall to stretch hamstrings with strap support, gently open to side for adductor release.
Coach: “Breathe into stretch, keep spine long, avoid forcing range.”
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Roll prone, take gentle quad stretch, then press to Up Dog chest opener and lift hips to Down Dog to lengthen back line.
Coach: “Lift chest on inhale, ease heels toward water on exhale.”
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Step one foot forward to open front hip, then kneel upright and open arms to release chest; finish in Child’s Pose with gentle board rocking.
Coach: “Slow down the breath, let the board’s motion help you relax.”