# Rest Day

Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.

## Gentle Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Arm Swing Stretch (Dynamic)
- 1 × 30s Leg Swing

## Active Recovery Flow

- 2 × 40s Cat-Cow
- 2 × 40s Child's Pose
- 2 × 10 Thoracic Rotation
- 2 × 40s Hip Flexor Stretch
- 2 × 40s Pigeon Pose
- 2 × 10 Glute Bridge
- 2 × 8 Dead Bug
- 2 × 6 World's Greatest Stretch

## Cool Down & Breathwork

- 1 × 45s Seated Forward Fold
- 1 × 45s Supine Spinal Twist
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Supine Diaphragmatic Breathing