Day 12 is a reset built around the spine. Six positions, 60 seconds each, one pass through: a rounded back on all fours with the head down, a chest lift face down with the legs long and the arms straight, the rounded back again, a knee hugged into the chest while lying on your back with the other leg long, a flat position on your back with everything long and loose, and the knee hug on the other side.
The sequence takes your spine one way and then the other. Rounding up on all fours opens the space along your whole back; the chest lift arches it the opposite way and stretches the front of your body from the hips to the throat. Returning to the rounded position after the arch is what settles everything back to neutral. The knee hugs then take the work to your lower back and glutes with the floor supporting you completely, and the minute spent lying flat between them is there to be taken seriously rather than skipped.
On all fours, push the floor away and let your head hang between your arms so the round comes from the middle of your back. In the chest lift, keep your hips down, your elbows soft and your shoulders away from your ears. In the knee hug, pull the knee towards your chest with both hands and keep the other leg long and heavy. Lying flat, let your feet fall open, your palms turn up and your breathing slow down.
Your spine rounds, arches and settles, and the session asks for nothing else.
Make it Harder: This is not a day that takes that request - let each exhale carry you a little further into the position instead.
Make it Easier: Rest on your forearms for the chest lift instead of straightening your arms.
