DAY 16 is a seated flow to detox and open the shoulder and relax the spine Chapters 0:00 Cat-cow 1:00 Up-dog 2:20 Lord of the Fishes 7:00 Sphinx variation 9:30 Puppy pulses This challenge is designed to help you build a consistent daily habit of stretching and movement—no equipment needed. Whether you're looking to speed up recovery, reduce aches or aiming to improve flexibility and move more freely, this challenge is for you.