Betty Rocker 30-Day Challenge Day 8: YOGA STRETCH, RESET and BE AWESOME

Make Fat Cry Challenge

Gratitude Sun Salutations 
Format: do 20 sun salutations, bringing to mind a person or thing that you are grateful for with each one.

1- Begin with your feet together and firmly planted on the ground.

2- Raise your arms above your head to mountain pose, palms together. Then bring them down into prayer post at heart center.

3- Fold forward over your feet, hinging at the hips. Feel free to bend your knees.

4- Place your hands on the ground and step back into a tall plank, hands just below shoulders, good core engagement (don't arch your back).

5- Lower down in a chaturanga push-up (which means keep your elbows hugging in close to your sides). Feel free to drop your knees down.

6- As you reach the earth, flip your feet over and press yourself up to an upward facing dog, feeling a gentle stretch through your core. Lift your head.

7- Press your hands into the earth and send your hips to the sky, pressing into a downward facing dog. Allow your heels to sink toward the earth, elongating through your hamstrings.

8- Step your feet back to your hands and rise up to mountain pose. Repeat.

Breathing Exercise

Please sit down.

Place one hand on your belly and the other over your heart.

Close your eyes and take a few deep breaths.

Feel the breath going through your entire body - releasing any tensions.

Think about your body - check in with it. You've been working hard this past week!
Check in with your feet, your calves, your knees.
Check in with your thighs and hips.
Breathe through your abdominals and lower back. Fill your torso and rib cage with your breath.
Allow your breath to reach your shoulders and travel down your arms, feeling it tingle. 
Send a breath up through your neck and throat, then up into your chin, nose, cheeks and forehead.
Take a moment to check in with your mind. Where are your thoughts?
Are you afraid, excited or nervous? Honor this place that you find yourself - there is no right or wrong.
On your next breath, check in with your heart. Do you feel loved? Do you feel grateful? Do you feel yourself present in your body? 
On your next breath, imagine your body, mind and heart breathing together - synchronized.


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