# Active Recovery

You'll gently wake up your whole body with flowing movements and easy holds — leaving you feeling looser, lighter, and ready for whatever comes next.

## Joint Circles

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

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 Inchworm

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 45s Butterfly Stretch
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Hamstring Stretch (90/90) _(Each side)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 45s Reclined Twist _(Each side)_
- 1 × 60s Savasana