Day 12 lies down. This is a stretch sequence done entirely on your back: six positions, 30 seconds each, once through and then again on the other side, in the same two-pass format as the other 30-second days. It is the gentlest sequence in the program - hips, lower back and glutes, with the floor holding your weight for all of it - and pose 5 is literally lying flat and doing nothing.

Pose 1 lies on the back with one knee drawn in and held at the shin, the other leg long on the floor, head and shoulders lifted slightly toward the knee. Pose 2 is a figure-four: one ankle crossed over the opposite knee, hands reaching behind that thigh to draw both legs in toward the chest. Pose 3 draws both knees in toward the chest at once, arms hugging the legs in and the head resting down - the knees-to-chest position, and the one pose in the sequence that is the same on both passes. Pose 4 lets both knees drop together to one side, arms resting out on the floor - a lying spinal twist. Pose 5 lies completely flat, arms by the sides, legs long: a full rest, and it has no side, so hold it twice. Pose 6 is a deeper twist - the top knee crossing over toward the floor while the arm on that side reaches out the other way and the head turns to follow it.

Everything here should feel like the floor is doing the holding. In pose 1, keep the long leg pressing gently down so the hip flexors on that side stretch while the other hip folds. In the knees-to-chest position, hug both legs in on an exhale and let the lower back round softly into the floor rather than gripping to pull harder. In the figure-four, flex the crossed foot to protect the knee and let the hips stay square. In both twists, keep the shoulders on the floor - the twist happens where the shoulders stop, and a shoulder that lifts is a twist that has stopped working. Pose 5 is not a break in the sequence; it is part of it. Breathe, and let the back flatten.

Six shapes on your back and one of them was lying still - a stretch day that asked for almost nothing and gave your hips the lot.

Make it Harder: Deeper stillness is the only upgrade a lying sequence has - if you want more, hold pose 5 for a full two minutes on one of the passes.

Make it Easier: Shorten each position to 20 seconds, and bend the long leg with the foot flat in pose 1 so the lower back stays settled.