The week closes with yoga: six poses, 30 seconds each, moving from one straight into the next, then the entire sequence again on the other side. Day 7's sequence stays on the floor and is built around downward dog, which appears in three forms - a place to return to between the harder positions, and a stretch for the whole back line of the body every time you do.
Pose 1 is downward dog itself: hands and feet on the floor, hips lifted high, the body making an inverted V, heels reaching toward the ground. Pose 2 keeps the same shape but narrows it - feet closer together, the head released between the arms and looking back toward the legs, which deepens the stretch through the shoulders and hamstrings. Pose 3 turns you onto one hand into a side plank, the top arm reaching straight up and the body in one line from feet to fingertips. Pose 4 returns to downward dog and lifts one leg high behind you into a three-legged dog, hips squared, the standing leg's hamstring stretching while the lifted leg's glute works. Pose 5 brings that leg through into a low lunge, hands on the floor either side of the front foot, the back leg long - a hip flexor stretch and a balance in one. Pose 6 finishes in balancing table: on hands and knees, opposite arm and leg extended, held level and still. The sequence moves from stretch to strength and back: hamstrings, then shoulders, then hips, then trunk.
In every downward dog, push the floor away with the hands and send the hips up and back; bend the knees as much as needed to keep the back long. In side plank, stack the feet or stagger them, and keep the hips lifted rather than sagging toward the floor. In the low lunge, let the hips sink toward the front heel and keep the front knee over the ankle. In balancing table, reach the arm and leg away from each other and keep the hips level - the pose is about stillness, not height.
One week of Total Body is done, and it ends the way every week here will - long, quiet, and on the floor.
Make it Harder: There is no harder version of a yoga day worth chasing - if the holds feel easy, breathe slower and settle a little deeper into each shape as the 30 seconds run.
Make it Easier: Drop the knees to the floor in side plank and keep the lifted leg low in the three-legged dog.
