# Rest and Recover

You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.

## Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

## Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 8 Squat (Sky Reach)
- 1 × 30s Arm Circle

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose Lat Stretch
- 1 × 60s Savasana