Day 24 is the sixth lighter day, and it is the gentlest one on the card list. The circuit is knee rolls, a knee hug, bridges and a seated stretch hold - 30 seconds each, and every single position is done face up or sitting. There is nothing here to grit your teeth through.
The card unwinds first and strengthens second. Knee rolls start with the arms spread wide and the knees rolling from side to side, releasing the lower back and the obliques through gentle rotation with the shoulders staying pinned to the floor. The knee hug then draws both knees into the chest, letting the whole lower back round and settle. Bridges follow with the only real strength work on the card, lifting the hips into extension to load the glutes and open the front of the hips. The seated hold finishes with the legs extended forward and the body leaning back onto straight arms placed behind you, which opens the chest and the front of the hips while the shoulders take a long, steady stretch of their own.
In knee rolls, move slowly and keep both shoulder blades in contact with the floor. In the knee hug, wrap the arms around the shins and breathe into your lower back rather than pulling hard. In bridges, drive through the heels and stop at a straight line from knees to shoulders. In the seated hold, set the hands a comfortable distance behind your hips with the fingers pointing away, press the chest open and keep the shoulders drawn down rather than shrugged toward your ears.
A day built entirely from positions that give something back.
Make it Harder: There is no harder version of this one worth having - move more slowly and let the knee hug fold you further instead.
Make it Easier: Hug one knee at a time and leave the other foot flat on the floor.
