# Active Recovery

A gentle, restorative stretch session to loosen up every joint and help your body bounce back stronger. You'll move through smooth, controlled holds that leave you feeling open, relaxed, and ready for what's ahead.

## Joint Warm-Up

- 2 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 2 × 30s Shoulder Circle _(Forward then backward)_
- 2 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 20s Ankle Circle _(Each foot)_

## Upper Body Mobility

- 2 × 40s Shoulder Stretch (Cross-Body) _(Each arm)_
- 2 × 40s Chest Doorway Stretch
- 2 × 40s Thread the Needle _(Each side)_
- 2 × 35s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_

## Thoracic & Spine Mobility

- 2 × 45s Cat-Cow _(Slow and controlled breathing)_
- 2 × 40s Thoracic Rotation _(Each side)_
- 2 × 50s Child's Pose

## Lower Body Mobility

- 2 × 50s 90/90 Hip Switch _(Each side)_
- 2 × 50s Kneeling Hip Flexor Stretch _(Each side)_
- 2 × 55s Pigeon Pose _(Each side)_
- 2 × 45s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 2 × 35s Calf Stretch (Seated) _(Each leg)_

## Cool Down

- 2 × 50s Supine Spinal Twist _(Each side)_
- 1 × 60s Happy Baby Pose _(Deep diaphragmatic breathing)_
- 1 × 90s Savasana _(Focus on slow, full breaths)_