Recovery flow
twist and stretch through the upper and lower back

Ideal if:
sitting for much of the day
want to improve spinal health
post upper body workout
improve digestion

Subtle effects: if feeling stagnant, inner balance, positivity

Mobility Flow
twists for spinal mobility, lower back and hip release

Ideal if:
need lower back release
digestive issues
sitting for much of the day
post lower body workout
post running, cycling

Subtle effects: mood brightening, nervous system balancing

Recovery flow
a deep stretch through the hips, hamstrings and inner thighs
lower back release

Ideal if:
tight hips or lower back
sitting for much of the day
post lower body workout
post running, cycling

Subtle effects: grounding, calming

Recovery flow
stretch out a tight upper back + shoulders
tight hips

Ideal if:
sitting for much of the day
post upper body + back workout
post running, cycling, swimming

Subtle effects: if feeling stagnant or anxious

Recovery flow
a deep stretch through the chest, shoulders and upper back
tight hips + lower back

Ideal if:
sitting for much of the day
post upper body workout
post running, cycling, swimming

Subtle effects: improve positivity, energy recharge, heart opening