This session, led by Pieter, focuses on a full-body mobility programme with a specific emphasis on the hips, shoulders, knees, and ankles. The class utilises accessible base positions - including the straddle, collapsed Cossack, and fig.4 - to improve joint capacity and body awareness while staying loose.

Session Highlights:
• Comprehensive CARs Sweep: You will begin with a series of Controlled Articular Rotations (CARs) from a straddle position to prime the neck, spine, scapulae, shoulders, and wrists.
• Shoulder & Hip Axial Rotation: The session includes specific "corkscrew" and axial rotations to lubricate the ball-and-socket joints and improve the internal and external rotation of the hips and shoulders.
• Banded Resistance Drills: Using a resistance band, you will work through external rotation hinges and shoulder flexion eccentrics to build strength and control at your end-ranges.
• High-Intensity Hip Hovers: Challenge your hip flexors with sustained hovers over a block, focusing on "time under tension" without resting between repetitions.
• Knee & Ankle Resilience: The class features targeted PAILs and RAILs for tibial rotation and ankle dorsiflexion, helping to expand the workspace and strength of the lower limbs.
• Restorative Breathing: The session concludes with a 5-minute dedicated breathing practice, involving maximum reflexive breaths and a 3-4-6-8 rhythm to down-regulate the nervous system.

Equipment Needed:
To follow along, you will need:
• Tennis balls or mobility balls (or you can clench your fists to create tension).
• A yoga block.
• A resistance band.