# Deep Mobility

You'll move through gentle flowing mobility before melting into deep holds — leaving your joints feeling open, loose, and ready for anything.

## Joint Circles

- 1 × 30s Hip Circle _(Slow, controlled circles each direction)_
- 1 × 30s Ankle Circle _(Both directions)_
- 1 × 30s Elbow Circle _(Slow circles, both directions)_
- 1 × 30s Shoulder Roll _(Full range, both directions)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 5 World's Greatest Stretch _(Right)_
- 1 × 5 World's Greatest Stretch _(Left)_
- 1 × 8 Squat (Dynamic Mobility) _(Reach arms up at the bottom)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Caterpillar Pose _(Let gravity do the work, relax your back)_
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 35s Calf Stretch _(Each side)_
- 1 × 45s Savasana _(Let your whole body relax completely)_