# Rest Day

A gentle, restorative session to help your body bounce back and feel great. Light movement and easy stretches will ease any soreness and keep you moving well.

## Light Movement Warm-Up

- 1 × 120s March in Place _(Lift knees to hip height, easy pace)_
- 1 × 10 Arm Circle _(Clockwise then counterclockwise)_
- 1 × 10 Shoulder Roll _(Forward then backward)_
- 1 × 8 Hip Circle _(Each direction)_

## Gentle Mobility Flow

- 1 × 30s Neck Stretch (Lateral) _(Each side, slow and controlled)_
- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 45s Child's Pose _(Reach arms forward, breathe deeply)_
- 1 × 30s Thread the Needle _(Each side)_
- 1 × 30s Hip Flexor Stretch _(Each side, keep hips square)_
- 1 × 30s Seated Spinal Twist Stretch _(Each side, sit tall)_
- 1 × 30s Figure Four Stretch (Supine) _(Each side, lying on back)_
- 1 × 30s Supine Knee Hug _(Both knees, rock gently side to side)_

## Breathing & Cool Down

- 1 × 120s Legs Up The Wall Pose _(Relax and breathe slowly)_
- 1 × 60s Supine Diaphragmatic Breathing _(Inhale 4 counts, exhale 6 counts)_