# Flow & Release

You'll move through gentle circles, flowing stretches, and deep holds to leave your whole body feeling open, loose, and refreshed.

## Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Toe Flexion and Extension

## Dynamic Stretches

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 10 Arm Circle

## Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana