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6. cooling down Purpose: to lower heart rate. After 15–30 minutes of activity, sway for about 5 minutes. Keep your arms above your chest to help prevent blood from pooling in fingertips. Finish with pliés and arm circles. Pliés: Stand with feet farther apart than hip width, toes and knees out. Bend knees (A), then straighten legs. Stretch your whole body by standing with 1 foot in front of the other. Keeping hips square, reach in front of you, palms touching (B). Hold for 20 seconds, then switch legs.