# Full Body Mobility & Balance

You'll move through gentle, flowing stretches that open up your hips, shoulders, and ankles — leaving you feeling looser, taller, and ready for anything.

## Joint Circles

- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_
- 1 × 10 Shoulder Roll
- 1 × 10 Elbow Circle _(Each side)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe with each movement)_
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Squat (Dynamic Mobility) _(Move slowly and with control)_
- 1 × 10 Shoulder Dislocate - Resistance Band _(Keep arms straight and relaxed)_
- 1 × 10 Torso Twist _(Rotate through your mid-back)_
- 1 × 8 Inchworm _(Keep legs as straight as possible)_

## Static Holds

- 1 × 40s Half Pigeon _(Each side)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 35s Hand Clasp Stretch (Behind the Back)
- 1 × 35s Calf Stretch _(Each side)_
- 1 × 40s Reclined Twist _(Each side)_
- 1 × 60s Savasana _(Let your body fully relax)_