# 15-min Evening Stretch

You'll melt away the tension of the day with a gentle flow that moves every major joint before easing into long, relaxing holds. Perfect for winding down and drifting off feeling loose and calm.

## Joint Circles & Dynamic Flow

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Elbow Circle
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle
- 1 × 30s Cat-Cow
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Torso Twist

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Butterfly Stretch
- 1 × 40s Hamstring Stretch (Supine) _(Right)_
- 1 × 40s Hamstring Stretch (Supine) _(Left)_
- 1 × 40s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 45s Child's Pose