# Mobility Flow

A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.

## Warm-Up

- 2 × 30s Cat-Cow
- 2 × 30s Hip Circle
- 2 × 30s Shoulder Circle

## Hip Mobility Holds

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 45s Butterfly Stretch
- 2 × 45s Seated Hip External Rotation Stretch
- 2 × 45s Seated Forward Fold
- 2 × 40s Knee-To-Chest Stretch (Single)

## Shoulder Mobility Holds

- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Chest Doorway Stretch
- 2 × 45s Thread the Needle
- 2 × 45s Child's Pose Lat Stretch

## Cool Down

- 2 × 45s Supine Spinal Twist
- 2 × 40s Sphinx Pose
- 1 × 60s Seated Forward Fold