# Active Rest

You'll ease tension from the week with a gentle head-to-toe flow — moving freely, breathing deeply, and leaving feeling refreshed and loose.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Shrug (Circular)
- 1 × 30s Elbow Circle
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Torso Twist
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Inchworm
- 1 × 10 Squat (Dynamic Mobility)

## Static Holds

- 1 × 40s Dragon Pose _(Right)_
- 1 × 40s Dragon Pose _(Left)_
- 1 × 45s Caterpillar Pose
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 60s Savasana