89/100 ~ Sunbird Pose (Utthita Chakravakasana) – Here’s a fun and challenging pose that’s sure to stabilize and strengthen the core. Approach this posture with a sense of playfulness as you extend opposite leg and hand, allowing any movement in the body to feel organic and joyful. Come on down to the floor and give this one a try!

Benefits: Sunbird pose builds core strength and improves balance and coordination. It also strengthens the arms, legs and glutes; stretches the spine; stabilizes the pelvis; and stimulates the internal organs. Sunbird pose also builds stamina and focus. Plus it’s just fun to try!

How to: Come to your hands and knees for table pose (day 12). Inhale as you lift your right leg up, pressing the heel of the right foot behind you and pointing the toes downward. Keep pressing through the back heel as you draw your belly in. With the nose pointing down, lengthen through the crown of the head to create space in the entire spine and to stabilize yourself. When you feel ready, reach your left arm forward, extending through the fingertips and having the thumb pointing up. Keep pressing through the back heel, lengthening through the crown of the head, drawing your belly in, toes and nose pointing down, and breathing slow and steady. Hold this pose for 2-6 breath cycles, releasing and moving into child’s pose (day 16) before creating this shape on the other side.

Mantra: “I am in charge of how I feel today, and I choose happiness.”

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