Day 6 turns you over. Two blocks, 3 sets each with 30 seconds of rest: 20 back extensions followed by a 20-count hold, then 10 upward downward dogs.
Back extensions are performed face down with the hands at the sides of your head, lifting the chest clear of the floor and lowering it again. For a program that spends most of its time shortening the front of your torso, twenty of these are the correction. The hold that follows is a different position entirely - kneeling with the hips settled back toward the heels, both arms stretched out along the floor and the chest sinking toward the ground - and it lengthens the spine, shoulders and lats immediately after the muscles alongside your spine have finished contracting. Upward downward dog then travels between two whole-body positions ten times: hips high with the limbs straight, then hips low with the chest lifted and open.
Lift the chest in a back extension by engaging the muscles along your spine rather than by throwing your head backward; keep the gaze down and the feet on the floor. In the kneeling reach, walk the fingertips further forward with each exhale and let the head hang between the arms. Through the dogs, keep the hands rooted, press the heels toward the floor in the down position, and keep the shoulders drawn away from the ears in the up.
Two working days built you up at the front - this one settles the account at the back.
Make it Harder: Recovery is the wrong place to add load - stay in the kneeling reach for 30 counts and take the dogs at half the pace instead.
Make it Easier: Do the back extensions with the arms down at your sides and take them to 12 per set.
