Name: Playbook - Suncana Sonnenburg - Day 24 - Recovery
Uploaded: 2024-01-22T20:12:45.190Z
Duration: 9 min
Description: Day 24 - Recovery

Set a 3 min timer and perform each move for 3 min intervals

Begin on your hands and knees
Starting at the pelvis 
Round your back and tuck your chin as you exhale
Again initiating the movement from the pelvis 
Arch your back and look forward as you inhale

Cat/Cow

Take breaks if you need for this move
Knees on the ground underneath the hips
Reach the torso and push your hips halfway back towards your heels
Continue to slide your palms forward as you drop your forehead {or chin} and chest onto the mat.
Reach through your fingertips.

Puppy dog

Alternate the 2 moves preferably for 1 min each but if you need a break more often in between feel free to do so

Start laying down in the ground
Lift the upper body and place the elbows directly underneath the hips
Tuck the pelvis under to ground the hips
Pull the shoulders away from the ears and hold

Cobra

Starting on your knees reach your hands out in front of you 
Focus on expanding the low back and back of the ribs w each breath 
Feel free to put a pillow {or a couple} under your chest and stomach if this hip bend is too deep for you

Mobility- childs pose

Cobra-Childs Pose

Day 24 - Recovery

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Day 24 - Recovery

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