# Rest and Recover

You'll ease tension, keep your body moving, and feel refreshed — a gentle flow that hits every major joint without breaking a sweat.

## 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

## 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)
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 8 Inchworm

## Static Holds

- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Butterfly Stretch
- 1 × 40s Pike Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Calf Stretch
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 60s Savasana