If you’ve ever gone from running full speed on the treadmill to the subway or hopped into your car right after strength training, you know how disorienting it can be. There are few things more annoying than hiking home with sore legs. Cooling down after a workout gives your heart rate time to slow; it helps balance your body temperature and lets those endorphins do their thing.

In the most recent episode of Good Moves, BK Yoga Club co-founder, Alicia Ferguson, guides you through a stretching sequence that helps soothe your sore post-workout body. During this 25-minute practice, you’re encouraged into gentle movement and very intentional breathing. It’s the perfect set of after-workout stretches if you’re aching from leg day or drenched in sweat after intense cardio.

You start on the floor in hero pose: on your knees and sitting on your feet. Then, Ferguson guides you through runner’s stretch and into downward dog, which offers your hamstrings and calves a nice release. Throughout this sequence, Ferguson invites you to listen to your body. BK Yoga Club co-founder, Paris Alexandra, offers modifications for moves throughout, too.

As Ferguson guides you through the sequence, she recommends going slowly and exercising patience. Listening to your body as you practice can help you learn about what stretches might need to be held for longer. This can give you a chance to center yourself after pushing through your workout.

It’s worth mentioning that these stretches offer benefits to your body even if you didn’t exercise before tuning in. Either way, this flow is all about providing your body slow, deep, and intentional stretches. Ready to wind down and give those legs and feet a good stretch? Ferguson recommends you grab two yoga blocks and a mat.

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