# Full Body Recovery

You'll melt tension in your hips and shoulders with a flowing mix of dynamic movement and deep holds — leaving you feeling open, loose, and ready for anything.

## Joint Circles & Dynamic Flow

- 1 × 10 Hip Circle _(Slow, full circles each direction)_
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Arm Circle _(Big slow circles, both directions)_
- 1 × 10 Cat-Cow _(Breathe into each movement)_
- 1 × 8 World's Greatest Stretch _(Step wide, rotate through the thoracic)_
- 1 × 10 Leg Swing (Front & Side) _(Controlled swings, front/side)_
- 1 × 8 Squat (Dynamic Mobility) _(Reach arms overhead at bottom)_

## Static Holds

- 1 × 40s Dragon Pose _(Right)_
- 1 × 40s Dragon Pose _(Left)_
- 1 × 40s Frog Pose _(Knees wide, hips sinking down)_
- 1 × 40s Butterfly Stretch _(Gently press knees toward floor)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward, relax lats)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Savasana _(Let everything fully relax)_