Day 6: I am Resilient

Welcome to day six of the challenge: I am Resilient. So I want you to take everything we've practiced from day one to five, apply it to this class but add a little bit of flow. Let's start off at the base of our mat. Find your Pilates stance, heels together, toes apart. Ground your feet.

Lift your spine. Scoop your powerhouse. Reach your arms forward. Stack your forearms, press them together, and lift your collarbone up. Press your head through the ceiling as you bend your knees, it's like your back is sliding down a wall.

Makes you feel the three corners of your feet. Lift your powerhouse to straighten your legs. Four more. Inhale, bend your knees, press your head up. Scoop your powerhouse to lift.

Inhale, pull your lower abdominals in and up. Exhale, make sure you feel all 10 toes. Last two. Bend, grow taller through your spine. One more.

You're gonna keep this length in your spine, we're gonna add on. So scoop, grow taller, bend your knees. When you can't go any further, send your elbows and chin forward and your hips back. How low can you go without dropping your chest? Then press your heels into the floor.

Lift your powerhouse, come up to stand. Two more. Bend your knees, slide your back down a wall. Send your elbows and chin forward, tailbone back. You have a diagonal line with your spine.

Push your heels down. Lift your powerhouse. Come up to standing. One more. Bend your knees and then pull your chest and elbows forward as your tailbone goes back.

Can you go a little bit lower? Feel the three corners of your feet. Push your feet down. Lift your powerhouse up. We're gonna take this all the way to the floor, or you can just meet me on the mat.

Grow taller, bend your knees. Send your elbows and chin way forward, hips back. Keep pressing your heels together. Lower to the mat with control. Place your hands down, slide back, roll down.

We're ready for the a hundred. Ground your spine first. Feel the length of your tailbone reach away from the crown of your head. Arms go up, pull your abs back. Curl your head and shoulder blades up, fingertips right above your thighs.

Scoop and reach your legs forward and up for the hundred. Inhale, two, three, four, five. And exhale, two, three four, five. Big pumps. And exhale, two, three, four, five.

Inhale, two, three, four, five. Can you press your waist down and curl forward more? Inhale, two, three, four, five. And exhale, two, three, four, five. Inhale, two, three, four, five.

Halfway there, three, four, five. Pull your waist back, reach your tailbone forward. Inhale, two, three, four, five. And exhale, two, three, four, five. Are you reaching from the the base of your armpits?

Connect your arms into your back. Two more sets, two, three, four, five. And exhale, two, three, four, five. Final one. Exhale, two, three, four, five.

Hug your knees in, rock up to seated if you have a strap. I'm gonna slide my feet under the strap. Flex your feet, pull the soles of your feet back, lie all the way down. Tailbone forward, waist back, then roll up. Arms go up.

Inhale, pull your waist back. Exhale, round forward. Inhale, roll to the backs of your hips. Exhale, roll through your spine. Reach back.

Arms go up. Inhale, dive your head through your arms. Exhale, round forward. Inhale, send your heels and tailbone forward. Roll down one bone at a time.

Arms go up. Send your head forward, pull your waist back. Inhale, press your thighs down and curl your tailbone under. You have two more. Arms go up.

Pull your waist back as your head goes forward. Pull your waist back. Tailbone goes forward. Final one. Make sure you're breathing.

Exhale all the air out. Inhale, roll to the backs of your hips. Exhale, reach back. Arms go up towards the ceiling, press them into the mat. I'm gonna slide my feet out from underneath the mat.

Anchor your arms, anchor your waist, the roll over. Legs go up and then curl your tailbone up, round, over. Open your legs. Pull your waist forward. Roll down one bone at a time.

Bring your legs together and up. Pelvic tilt. Press your waist down, arms down. Open. Pull your waist forward.

Roll down one bone at a time. One more that direction. Pelvic tilt. Push your arms down, hips up. Open your legs.

Pull your waist forward as your legs reach back. And then we reverse. Roll up and over. Bring your legs together. Press the backs of your upper inner thighs together.

It feels like you have one leg until you open them around and up. Press the backs of your upper inner thighs together. Roll down one bone at a time. Pull your lower abs back to stabilize your hips. Pelvic tilt.

Press your legs together. Roll all the way down. Tailbone down. Pin your waist and your arms. Lower your legs all the way to the mat.

Single leg circle. Right leg goes up, press your left side down. Turn your leg out. Rotate your pelvis to the left. Exhale, around and left.

Press your arms and your left leg into the mat. Inhale to cross. Empty your lungs. Two more. Inhale to cross.

Exhale around and lift. Final one. And now reverse. Open. Pull your lower abdominals in to lift your leg.

Open. Reach, pull your lower abdominals in to lift. You have three more. Inhale to open, exhale to circle. Last two.

After this one, you reach your leg forward and down with a flexed foot. Press your right thigh down, reach your left leg forward and up. Pull your lower abdominal then you cross, exhale around and lift. Rotate your hips to the right, circle around and lift. Keep pressing your triceps into the floor.

Cross. Pull your navel to the back edge of the mat and and reach your right heel to the front edge of the mat. Reverse. Open, scoop and lift. Open.

Pull your navel back as your leg goes forward. Last two. Final one. Open. Pull your navel back and then reach your leg forward and down. Arms go up and back.

Ground your whole spine, reach your tailbone forward. Arms go up towards the ceiling. We're gonna transition into rolling back. Curl your head and shoulder blades up. Your arms are going forward and up.

Pull your waist down and back. Float your legs up. Bend your knees. Your right hand grabs your left ankle, left hand grabs your right wrist. Press your elbows into your thighs.

Lift your thighs and round forward. Lift your tailbone and roll. Dive your head up and over your knees to come up. Inhale, tailbone tries to touch the ceiling. Exhale to return.

Inhale, lift your tailbone up. Switch your grip. Inhale, lift your tailbone to roll back. Exhale, up. Inhale, lift your tailbone.

Exhale, up. One more. Hips and toes up towards the ceiling. Balance. From here, place your feet down, lie all the way back.

We're ready for the series of five. Take a breath because we're gonna flow. Bring your right knee into your chest, right hand holds onto your right ankle. Pull your knee back. Pull your waist back.

In one motion, float up into single leg stretch. You pull for one, two, three, four. Keep pulling your waist back as your leg goes forward, seven, eight. One more set. Hug both knees in tight.

Curl up higher. Double leg stretch. Inhale, reach your legs through the wall. Circle, exhale. Inhale, pull your waist back, legs forward.

Exhale. Four more. Reach, circle, exhale. Inhale and reach, circle, exhale. Last two. You know what's next, single straight leg.

Pull your knees in. Right leg goes up. Pull, pull. Scoop, pull, pull. Reach the bottom leg out the window or through the wall in front of you, whatever's in front of you.

Pull, pull. And pull, pull. You have one more set. Brace yourselves for double straight leg. Leg go up.

Hands behind your head. Inhale, press the backs of your inner thighs together and reach. Center, sits bones forward, legs up. Inhale as you lower your legs. Can you curl your shoulders up higher?

Exhale and lift. Four more. Pull your navel into your hands. Exhale and lift. Inhale, crawl up as your legs reach forward and down.

Exhale and lift. Two more. Pull your navel back, reach your legs forward, and lift. Final one. Reach your legs forward and hold.

Bend your right knee and twist. Right elbow to the back edge of the mat. Lift up and twist. Left elbow to the back edge of the mat. Lift to twist.

Can you twist a little bit more? And then lift to twist. Twist some more. Last set. Twist and then twist.

From here, hug your knees into your chest. Rock up to seated. Now you get to recover. So the spine stretch. Separate your legs, reach your arms forward, focus on your breath.

Inhale, lower your chin. Exhale all the air out. Get that stretch in your lower back. Inhale, press down to grow taller. At the top you exhale.

Inhale, lower your chin. Exhale, keep lifting your lower abdominals up as you round your head forward. Inhale, send your heels and fingers forward. Lift your spine up. Exhale.

Inhale. Use this opportunity to recover. Keep lifting your waist to the top of the wall behind you. Inhale, lift your powerhouse. Exhale.

One more before transitioning into open leg rocker. Pull your lower abdominals back. Reach your arms forward. Push your thighs down to roll all the way up. Exhale.

Point your feet, turn your legs out. Feel like you're pulling your legs together. Keep your shoulders over your hips as long as you can and round the back. Try to get the backs of your hips on the mat. Scoop your lower abdominals in so much you can float your legs up and grab your ankles.

Open leg rocker. Lift your tailbone up and then press your waist into the mat to come up. Inhale, lift your tailbone up. Exhale, pull your waist down. Inhale, lift your tailbone up.

Exhale, pull your waist into the mat. Last two. Massage your spine. Final one, you'll balance in a teaser. So come all the way up. Hold.

Press your arms down, lift your spine and bring your legs together. Reach your arms forward and up. Pull your waist down and back. Legs go up, press your arms into the mat, ready for corkscrew. Roll over.

Do your pelvic tilt. Press your waist into the floor. Roll over. Rotate your hips to the right. Roll down the right side of your spine till you feel the right hip on the mat.

Swing your legs around you on the left hip, roll up, rotate your hips center. Reverse, rotate your hips to the left. Pull your waist to the bottom edge of the mat. Circle your legs around and then roll up and over. And repeat.

Rotate your hips. Your spine moves your legs. Roll up. Try to keep your heels glued together. Rotate.

Pull your waist forward. Roll down your left side. Roll up your right side. Rotate your hip center. Twist your hips to the right.

Roll down the right side of your spine. Swing your legs around. Roll up, rotate center. Final one. Rotate.

Pull your waist forward. Roll down. From here, you're gonna rock up to seated to set up for saw. Rock up, separate your legs wider than your hips. Arms wide to the side, twist.

Round forward. Rotate your ribs three times. Rotate deeper. Press your back arm up higher. Roll up and center.

Lift to twist. Press your back arm up as your head goes down. Now, rotate your ribs and pull your lower abs back. Rotate, roll up and center. Lift to twist.

Round forward. Are you still lifting your lower abdominals? And rotate your ribs. Rotate, roll up and center. Lift to twist.

Round forward. Forehead to your knee. Press your left arm behind you, behind you, behind you. Roll up and center. Last set.

Twist. Forehead to your knee. Rotate your ribs. So you move from your center, roll up and return. Final one.

Twist. Round forward. Pull your lower abs back and rotate your ribs. One more time. Roll up, center.

Bring your legs together. Let's set up for the swan dive prep that we've been practicing. When you lie down, this is an opportunity to recover. As you find length in your spine, pull your upper inner thighs together. Reach your tailbone back.

Pull your hip points forward. Slide your shoulder blades back, head forward. Inhale, pull your chest forward and up. Pause here. Press your elbow points and all 10 fingers into the mat.

Feel the connection of your arms into your back. Hold here. Lift your arms and thighs up at the same time. Hold here. Can you press your thighs and chest up more?

Lower all the way down. Lengthen your spine. Slide your chest up the wall in front of you. Send your tailbone through the wall behind you. Make your legs longer.

Root your pubic bone. Lift up. Lift your chest forward and up more. Lower it all the way down. One more.

Slide your chest forward. Slide your shoulder blades back. Now, reach your tailbone through the wall behind you, lengthen to lift, lower all the way down. Single leg kicks. Connect your fists right above your head.

Just like the swan, pull your chest forward and up. Pull your upper arm bones down and back. Pull your chest up the wall. Anchor your pubic bone, lift your thighs. Kick, kick, switch.

Kick, kick. Keep pulling your lower abdominals above your fists. Keep lifting your chest to the top of the wall behind you and root your pubic bone into the mat. One more set. Kick, kick, and kick, kick.

The double kick. Circle your arms. Your left hand grabs three fingers from your right hand. Slide your hands up, press your hips into the mat. Kick, three, two, one.

Press your feet down, pull your powerhouse forward and reach. Can you slide your chest up the wall and reach your hands to the wall behind you? Other side. Three, two, one. Press your feet down.

Pull your powerhouse forward and reach. Switch your grip. Three, two, one, press your feet down. Slide your lower abdominals off the front edge of the mat. Can you reach back further?

Last one. Three, two, one, press your feet down. Reach. Squeeze your shoulder blades, chest forward, fists back. Lower all the way down.

Sit back, recover. Reach and grab your heels. Round your spine. Pull on your heels, press your knees and feet down. Lift your ribs up and breathe into your lower back.

One more breath. And then roll up to seated. Prepare for the neck roll or the neck pull. So slide your feet underneath the strap, if you have one; if not, separate your legs hip distance apart. We start lying all the way down.

Interlace your fingers behind your head. Squeeze the bones behind your ears and traction your head away from your tailbone. Lift your elbows up an inch, slide your shoulder blades down. Here we go. Inhale, roll up.

Exhale, round forward. Press your thighs down to roll up. Pull your neck up, pull your waist behind your shoulders, roll down. As soon as you touch, you roll back up. Exhale, round forward.

Thighs down, lift your waist up. Pull your neck up. Pull your waist to the back edge of the mat. Tailbone forward. Two more.

Roll up, exhale. Inhale to roll up. Exhale, pull your waist behind your shoulders. Final one. Roll up, pull your waist back as your head goes forward.

Roll all the way up. Pull your neck, pull your waist back. Roll all the way down. And then your arms go by your side. Bend your knees, feet flat.

You're ready for the shoulder bridge. Ankles or underneath your knees. Press your arms down and do your pelvic tilt. Roll up one bone at a time, pressing your feet and all 10 toes, your arms and all 10 fingers into the mat. Deepen your pelvic tilt, push your left foot down.

Hips up as your right leg goes up. Lift your hips up to reach your leg forward and down, and lift it. Hips go up, leg forward and down, and lift it. One more. His go up, leg goes forward and down, and lift it.

Bend your knee, place your foot flat. Deep in the pelvic tilt, roll down. Bend your chest bone through your shoulder blades first. Once your tailbone returns, curl your tailbone back up. Press your arms and feet down, all 10 fingers, all 10 toes, deep in your powerhouse.

And then bend your left knee. Extend your leg up. Press your hips up as your leg goes down, and lift it up. Hip goes up as your leg goes down, lift it up. One more.

Hips go up, lift your leg up. Bend your knee, place your foot flat. Keep reaching your tailbone through your knees. Melt your chest bone between your shoulder blades. Hips are suspended.

Roll down one bone at a time. Hug your knees into your chest. Rock up to seated. Extend your legs. Push down with your hands, lift up out of your lower back.

Create as much length as you can for the spine twist. Reach your arms wide to the side. Pull your lower abdominals then twist for three. Look at your back hand, two and one, and return. Lift and twist.

Can you get your right shoulder in line with your inner thighs? Center. Lift to twist. Left shoulder in line with your inner thighs, and center. List and twist.

Keep lifting the bones in your lower back. One more set. Press your head through the ceiling and center. Final one. Return center.

Arms forward. Roll down for the jackknife. Pull your waist back, lower all the way down, press your arms into the mat. Pin your waist into the floor. Lift your legs forward and up.

Roll to the base of your ribs. Press your tailbone up, arms down. Keep pushing your legs through the ceiling. Pull your waist to the bottom edge of the mat. When you roll down, reach your legs forward, waist back.

Legs go up, do your pelvic tilt, roll to the base of your ribs and then reach your tailbone up. Toes up, and then pull your navel forward. Roll all the way down. Reach your legs forward to 45 degrees. One more.

Roll to the base of your ribs. Push your tailbone up towards the ceiling. Push your arms through the floor and then pull your waist forward. Roll all the way down. Pin your arms, pin your waist, lower your legs all the way down to sidekicks.

So roll onto your right side. Line your entire body with the back edge of the mat. Interlace your fingers behind your head like you did for the neck pull. Pull your neck, lift your legs, (grunts) angle them forward and lower them down. Lift your top leg to hip height, swing it twice to the front.

Kick, kick, single press, back. As you press it back, can you pull on your neck and lift your chest like the swan? Kick, kick, pulling your neck, send your chest forward and up. Kick kick, send your chest forward, now your top elbow lifts up. And again, kick, kick.

Elbow goes up, chest goes forward. Two more. I think that's a total of six. Lift, final one. Last one. Hold it here.

Lift this elbow up. Pull your lower abdominals up underneath your ribs. Stack your legs. 10 transitional heel beats. Stack your palms, rest your forehead.

Make your legs longer, float them up 10 beats and go. Lower your legs down and then switch to the other side. I'm gonna turn to face you. Line your whole body up with the back edge of the mat. Interlace your fingers behind your head.

Scoop your powerhouse. This is my unstable side. Lift your legs up, angle them forward and down. Lift your top leg up to hip height. Kick your leg twice to the front.

Kick, kick. As it goes back, send your chest forward and up. And again, kick, kick. Thigh goes behind you, chest goes forward and up. Kick, kick.

As your thigh goes back, reach this top elbow up. And again, kick, kick. Reach your top elbow up. Two more. Kick, kick, pull your lower abdominals in.

Final one. Kick, kick, press your leg behind you. Keep lifting your lower abdominals. Lift this top elbow. Stack your legs one on top of the other.

Come up to seated for teaser. I'm gonna swing my legs around. Starting off with teaser one. Press your upper inner thighs together. Lift your spine and begin to curl your tailbone under.

As your tailbone curls under, your legs float up. Keep pressing the backs of your upper inner thighs together, arms forward. Pull your lower abs back. Roll up and reach past your toes. Reach forward and up with your arms, down and back with your waist.

And again, pull your lower abs down and back. Reach up into your teaser and then pull your lower abs down and back. One more time. Roll up and hold. Press your head through the ceiling.

Lower your legs, scoop to lift. Pull your lower abs in and up, and lift. One more. Lift your legs up, hold them here. Lift your waist.

Lift your arms. Roll down one bone at a time. And let me go into teaser three. Reach your arms up. Curl your head and shoulder blades up.

Pull your abs back. Float yourself up into a teaser. Arms go up. Lift your waist. Roll all the way down one bone at a time.

And again, arms go up. Curl your head and shoulder blades up. Pull your abs back. Float up into your teaser. Arms go up.

Lift your waist, pull your waist back. Legs forward. One more and we go into hip twist. Arms go up. Curl your head and shoulder blades up.

Float up into your teaser, hold. Bend your elbows and your knees, lower down onto your forearms. Press your forearms and fist into the floor. So from here, scoop your lower abdominals into the mat, extend your legs up. This is your corkscrew.

Rotate your hips to the right, circle them around to the left and center. Press your heels together. Pull your lower abdominals in and up. Press your forearms down. Pull your lower abdominals into the mat as you circle, and then twist.

Pull your lower abs in, and center. One more set. Pull your lower abs into the mat. Final one. From here, rock yourself up to seated.

Turn onto your stomach to go for a swim. Lie all the way down. Feel the oppositional link between your tailbone and your head, and then make your spine longer in each direction. Lift up. Inhale, two, three, four, five.

Exhale, two, three, four, five. Inhale. Exhale. One more. Exhale, two, three, four, five, reach.

Lower all the way down. Sit back, recover. Take a couple of breaths. To go into leg pull front, look forward at your hands and make sure your index fingers are parallel to one another. From here, pull your triceps back, send your shoulders right over your wrists.

Press down through your entire palm and all 10 fingers. Curl your toes under. Reach your tailbone towards your heels as you extend your legs. Point your right foot to lift and lower it three times. Lift your powerhouse.

Keep lifting your powerhouse. Flex your foot and return it. Pull your triceps back, head forward. Point your left foot. Pull your lower abs forward to lift your leg.

Pull your lower abs forward, pull your triceps back. Flex your foot, return it. Lower to your knees. Sit back for a beat. We'll do leg pull back.

So take a seat, extend your legs in front of you, press them together. Send your hands behind you. You have a couple of options. Your fingertips can either point forward, if that feels okay on your shoulder joints. I'm gonna turn my wrists out.

Make sure your wrist creases are parallel to the edges of the mat. From here, pull your lower abdominals in and up. Open up your chest. Send your toes to the front edge of the mat and your tailbone towards your heels. Keep pushing the heels of your hands down.

Lift your chest up and your gaze goes up. Can you push your feet down? Reach your tailbone forward. Pull your hip points towards your ribs. Pull your waist back and take a seat.

Let's go into a kneeling side kick prep. Come up into a kneeling position. Knees go directly underneath your hip points. Make sure your hips are right over your knees. Reach your arms out to the side, extend your left leg, feel like you're pulling your upper inner thighs together, and then grow taller as you lift up, curve over and your hand goes behind your head.

Press the back of your neck towards the wall behind you and then lift your leg up. Can you lift your top elbow up as you lower and lift your leg? Five. Keep lifting your elbow up, four. Keep reaching your elbow up, three.

Exhale, notice I'm cuing your top elbow. Final one, lift it up. Place your foot flat. Press the outer edge of your foot on the mat. Push the wall away with the heel of your left hand.

Feel that stretch between your armpit and your hip. Windmill your arms up towards the ceiling, return. Bend your knees there underneath your hip points. Extend your other leg. Feel like you like you're drawing your inner thighs together to lift your powerhouse.

Grow taller. Lean to the left, hand goes behind your head. Press the whole palm of your hand into the mat and the opposite elbow up towards the ceiling. Lift your leg five times. Lift and lower.

Make sure that hip is over your knee. Lift your elbow up to lift your leg. Lift your elbow up to lift your leg. I think this is the last one. Place your foot flat.

The outer edge of my foot is on the floor. I push the wall away with the heel of my hand, get the stretch between my armpit and hip. Lift your arm up towards the ceiling to windmill your arms back to the start position. Bring your knees together. You're gonna sit on your right hip for a mermaid.

You can sit on your right hip. But if this is not comfortable, like it's not comfortable for me, take your bottom leg and bring it in front, and you're in a stag position. Try to sit on both sit bones. So for me, I have to feel like I'm pulling my upper inner thighs together. Left hand grabs your left ankle.

Lift your powerhouse. Reach your right arm up. Keep going up so much that you curve over, keeping your arm pressed against your temple. And then from here, lift your spine up. Find that same T from the kneeling sidekicks.

Lift up, tilt over to the right so you're on your elbow. Your left sit bone reaches for your left heel, left arm reaches for the wall on your right. Reach your arm up towards the ceiling. Come back into that T, ground your sit bones. Left hand grabs your ankle, right hand goes up.

Lift your powerhouse first, grow taller to curve over. I'm thinking about grounding my sit bones and lifting my right ribs up towards the ceiling. Lift your waist up. Arms into a T. Lean over.

Reach your left hip towards your left heel, and your left arm to the right wall. Come all the way up into a T, grab your ankle. Lift your hip points up into your navel. Lift even more to curve over. I'm reaching for the top of the wall on the left.

And then I come up into my T. Lift up, reach your left hip down towards your left heel and curve over. Come all the way up. Place your hands behind you on your mat. Swing your legs around into a teaser and come into your stag or into a stacked leg position.

Ground both sit bones. Right hand grabs your right ankle. Lift your left arm up. Lift your powerhouse. Grow even taller and then curve over, reaching for the top of the right wall.

And then lift your powerhouse. Come into a T Lift to lean over. Reach your right hip to your right heel and curve. Reach up towards the ceiling, come up into a T. Ground your sits bones.

Arm goes up. Pull your hip points up into your navel, curve over. Keep lifting your left ribs up towards the ceiling. Reach up towards the ceiling to find your T. Lift over, curve over.

Your right hip reaches towards your right heel, find the stretch, and then lift up. Ground your sits bones. Grab your ankle. Pull your powerhouse up. Try to pin your arm into your head as you curve over.

Final one, reach up, lean over and then get the stretch. Push the wall away with the heel of your hand. Come all the way up into your T. You'll tease your legs around and come in front. From here, let's go into boomerang.

Cross your right leg over your left. Hug your midline, lift your spine. Hands go next to your hips. Pull your waist back, roll up, switch the cross. Roll up into your teaser with your arms reaching for the back edge of the mat.

Press your triceps up, round forward. Lift your waist, roll up. And again, roll back. Switch, roll up into a teaser. Press your triceps up, round forward.

Roll up, pull your waist back. Switch the cross. Reach your arms to the back edge of the mat. Press your triceps up. Head goes down.

Roll up. Last one. Pull your waist back, roll back, reach for the back edge of the mat. Press your triceps up. Round forward. Come all the way up to a seated position.

Let's go into seal. Bend your knees, grab your ankles, press your inner thighs into your legs. Legs into your... No, your inner thighs into your arms and your arms into your inner thighs. From here, clap three times.

Three, two, one, lift your tailbone up, suspend. Clap, two, one. Dive your head forward. Clap, two, one. Roll up.

Clap, two, one. Dive your head forward. Roll back. Two more. Two, three.

One ore set. After this one, you can cross your ankles and come up to standing or get up any way that feels comfortable for you. From here, let's turn around, and we're gonna do a preparation for our Pilates pushups. So go heels together, toes apart, and ground your feet. Lift your powerhouse so that your tailbone reaches down and your hip points lift up.

Arms go up towards the ceiling. This is your roll up. Lower your chin. Without shifting back onto your heels, round forward. Try to round forward until your palms are flat on the mat and your gaze is up at your navel.

If you need to bend your knees, bend your knees. From here, press your hips forward to the front edge of the mat. You have three counts to walk forward. Three, two, and one, you are in your plank. From here, dive your nose into your ribs.

Walk back three counts. Three, lift your powerhouse, two and one. Ground your heels, press your heels into the mat, pull your waist up and back. Reach your arms forward and up. Come up to standing.

Let's do it again. Lift your waist, round forward. Try to keep the weight evenly distributed across your feet. Press your hands into the mat. Push the floor away.

Look into your waist. Press your hips forward and walk forward for three, two, all the way forward into one. Keep pushing the floor away with all 10 fingers and the palms of your hands. Dive your waist or your nose into your ribs, walk back. Loft your powerhouse, two and one.

Roll up. Press your heels down, tailbone towards your heels. Reach your arms forward. Waist back. Come all the way up to standing.

Let's add a little. Lift your waist and start to round forward, keeping your weight evenly distributed across your feet. Press your hands against the backs of your legs. As you press your hands forward, lift your waist away from your thighs. Maintain that lift and reach your arms forward.

Plant your hands firmly into the mat, reach your heels into the mat. Start to press your hips to the front edge of the mat. Three counts to walk forward. Walk forward for three, two, one. Pull your shoulder blades towards your hips.

Press your head towards the wall in front of you. Press through the entire palm of your hand and all 10 fingers. Dive your nose into your ribs. Three counts to walk back. Walk back, three, lift your waist, two and one.

Press your heels down. Reach your tailbone towards your heels and start to roll up. Press your hips forward, pull your waist back. Reach your arms forward and up like you're tracing the wall in front of you. Lift your spine, open your arms wide to the side.

Let's go into chest expansion. Lift your waist, arms go forward. Inhale, press your arms back, chest forward. Hold your breath. Look right, look left, look center.

Lift your powerhouse to exhale. Inhale, lift your powerhouse, arms back, chest forward. Look left, look right, look center. Pull your hip points up into your navel. Two more.

Inhale, grow taller and look, and look, and center. Press your head through the ceiling. Final one. Inhale, squeeze your shoulder blades. Look over your left shoulder, right shoulder, center.

Pull your hip points up into your navel. Lift your navel to the base of your skull. Can you reach your waist past your fingertips? Tailbone down towards your heels, open your arms wide to the side and lower all the way down. Awesome.

You made it through day six of the challenge, where the theme was I am Resilient. The mantra that I want you to walk away with is: I recover quickly from a challenge. I spring back into shape whenever I am bent, stretched, compressed or stressed to my limits. I am resilient. And the journaling prompt for today is: I felt most resilient when I...

I felt most resilient when I... Thank you.