Lower Body Recovery/Cooldown into Meditation

Horizontal Loading

Lead with a self-massage of the feet and rub and scrub of the ankle. Flow into legs-up to reincorporate any fluids which have gone static in the feet and legs. Flow into a 60 minute embodiment meditation of your choice.

LAR ULT
Seated Midfoot Spiral Stretch/Massage
time 0:1:0 each foot
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Time
1 0:1:0 each foot h:m:s
ULT
Ankle Rub + Scrub
reps 0:1:0 each ankle
Set Reps
1 0:1:0 each ankle
LPR ULT
Recovery: Elevate Feet
reps 0:1:0
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Reps
1 0:1:0
2 0:1:0
GPR
Recovery: Mindfulness
time 1:0:0
Be present and mindful of the world around you. Tap into all of your senses. What do you hear, what do you smell, what colors are present, how do you feel, what do you feel?
Set Time
1 1:0:0 h:m:s