30 min Mobility and Full Body Stretching Routine - Active Recovery: Day 9 / Build Series 3

Welcome to Day 9, Team! 🌟 Today, we’re diving into a 30 min feel-good mobility and stretching flow designed to align and energize your full body from neck to ankles. This session focuses on releasing tension, improving mobility, and helping those tired muscles recover and reset. Through a series of gentle stretches and dynamic movements, we’ll work on opening up the shoulders, spine, hips, and legs—leaving you feeling refreshed and ready for what’s ahead. It’s the perfect way to realign your body and reconnect with your movement. Grab your mat and let’s flow together! Recovery is a key part of progress, so let’s make the most of this time. ▸ Time: 30 min ▸ Equipment: Yoga Mat ---------------------------------------------------------------------- 🫂Become a Member of our Channel:    / @chrisedi   📝 Download Build Series 3 Calendar here: 🤝Join our FB Community Here -   / 193365323577471   📖FREE Nutrition Mastery eBook - https://drive.google.com/file/d/1TxXW... 📷New Instagram:   / chris_edi_fitness   🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e... Shop Equipment & Accessories on our Amazon Storefronts (US) https://www.amazon.com/shop/chrisedi (CA) https://www.amazon.ca/shop/chrisedi ---------------------------------------------------------------------- WORKOUT DETAILS: 0:00 - Intro 1:25 - Warm Up Block 1: Upper Body Alignment ) 6:20 - Camel to Rabbit Flow 7:00 - Thread the Needle (Right) 7:40 - Thread the Needle (Left) 8:20 - Child's Pose to Upward Facing Dog 9:00 - T-Spine Rotation (Quadruped Position, Right) 9:40 - T-Spine Rotation (Quadruped Position, Left) 10:20 - Locust Raises 11:00 - Chest Opener (arms behind the neck) 11:40 - Reclined Butterfly Block 2: Lower Body Mobility) 12:40 - Pigeon to Down Dog 13:20 - Pigeon to Down Dog 14:00 - Kneeling Diagonal Leg Stretch Pulses 14:40 - Kneeling Diagonal Leg Stretch Pulses 15:20 - Glute Bridge March 16:00 - Glute Bridge OH Reach 16:40 - Crossed Leg Hip Drop (R) 17:21 - Crossed Leg Hip Drop (L) 18:04 - Deep Yogi Squat 18:41 - Half Kneeling Child's Pose (R) 19:21 - Half Kneeling Child's Pose (L) 20:01 - Rocking Frog Block 3: Full-Body Flow ) 21:00 - Forward Fold Marching 18:40 - Back Bend to Forward Reach 22:31 - Revolved Sphinx Alternating 23:16 - Frog Pulses on Right Side (lying front) 24:00 - Frog Pulses on Left Side (lying front) 24:47 - Figure 4 Stretch to Standing Balance (Right) 25:31 - Figure 4 Stretch to Standing Balance (Left) 26:15 - Plow Pose to Forward Fold 27:02 - Lumbar Rotation (R) 27:47 - Lumbar Rotation (L) 28:31 - Happy Baby 29:17 - Quad Stretch 30:03 - Hip Stretch 30:46 - Savasana Cooldown --------------------------------------------------------------------- DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.