# Easy After-Dinner Flow

You'll gently wake up your joints and ease any post-dinner stiffness with a slow, calming flow. Perfect for winding down and feeling relaxed from head to toe.

## Joint Circles

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

## Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 30s Side Bend
- 1 × 30s Torso Twist

## Static Holds

- 1 × 45s Child's Pose
- 1 × 45s Reclined Twist