Lifter's chest & hip reset yoga

Give me a 20-minute recovery yoga session aimed at the tight areas lifters get from heavy bench, overhead press, and squats: pecs and front shoulders, thoracic spine, hip flexors, and adductors. I want a calm, mobility-focused flow, not a sweaty workout. Use clear hold times in seconds and tell me which side to do first. Warm-up (3 min): cat-cow x8 slow breaths, then standing forward fold with a 30s hold and easy shoulder rolls. Main sequence (~15 min), give me cues for each: - Thread-the-needle, 30s per side (thoracic + shoulder) - Low lunge / crescent for hip flexors, 45s per side - Half-pigeon or figure-4, 45s per side (glute/hip) - Doorway or floor chest opener for the pecs, 45s per side - Reclined butterfly for adductors, 60s - Supine spinal twist, 45s per side Cooldown (2 min): 90s relaxed breathing on my back. For each pose give a form cue, what I should feel (mild stretch, never sharp pain), and an easier option if I'm stiff. Tell me to breathe slowly and not bounce.