# Torso & Hip Flow

You'll loosen up your hips and spine with flowing movement, then melt into deep holds that leave you feeling open and unrestricted. Perfect for any time of day.

## Joint Circles & Warm-Up

- 1 × 8 Neck Movement (Three-Plane) _(Slow, controlled circles in each direction)_
- 1 × 10 Arm Circle _(Big circles, both directions)_
- 1 × 10 Elbow Circle _(Forward and back, both arms)_
- 1 × 10 Hip Circle _(Large slow circles, each side)_
- 1 × 10 Ankle Circle _(Each ankle, both directions)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 10 Torso Twist _(Rotate through your mid-back, each side)_
- 1 × 10 Side Bend _(Reach tall, each side)_
- 1 × 8 World's Greatest Stretch _(Each side — take your time through each position)_
- 1 × 10 Squat (Dynamic Mobility) _(Sit as deep as comfortable, arms reach overhead)_
- 1 × 8 Inchworm _(Walk hands out slowly, feel the hamstring stretch)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side — sink hips forward and down)_
- 1 × 40s Lying Crossover Stretch _(Each side — keep shoulders flat on the floor)_
- 1 × 40s Pancake Stretch _(Fold forward from the hips, legs wide)_
- 1 × 40s Half Pigeon _(Each side — square hips toward the floor)_
- 1 × 40s Hamstring Stretch (Supine) _(Each leg — flex foot, keep lower back flat)_
- 1 × 40s Reclined Twist _(Each side — let gravity do the work)_
- 1 × 40s Child's Pose _(Arms extended, breathe into your lower back)_