Day 30 closes the first month with a stretching day done entirely on the floor, and the count has doubled: hold each stretch for a slow 20-count, then move on to the next one. Six positions, one pass, no sides to repeat because every position stretches both sides at once.
Position 1 sits with the soles of the feet together and folds forward over them, opening the hips. Position 2 lies on the back and hugs both knees to the chest. Position 3 is a bridge, lying with the knees bent and the hips lifted, a hold rather than a rep. Position 4 is a superman, face down with the arms and legs lifted. Position 5 presses the hands into the floor and lifts the chest with the hips staying down, arching the front of the body open. Position 6 is a kneeling fold with the arms stretched forward and the forehead toward the floor.
Twenty counts is enough time for a muscle to stop resisting, so breathe slowly and let each exhale take you a little further. In the seated fold, hinge from the hips and keep the back long. In the bridge, squeeze the glutes rather than arching the lower back. In the chest lift, keep the shoulders down and the elbows soft. Finish in the kneeling fold and stay there for the full count.
Thirty days done; the floor gets the last word, and it is a gentle one.
Make it Harder: Today is for lengthening, not loading, so if there is anything left in the tank, walk through the six positions twice and keep every count at 20.
Make it Easier: Cut every count to 10 and keep the knees bent in the seated fold.
