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Day 14: Beginner



Evening Sequence with Kate Holcombe

Grab a couple of pillows for this floor-based practice, which is perfect for unwinding after a long day. A chair will also come in handy. You'll spend most of the time on your back, gently moving in sync with your breath. And you'll hear the word "comfortable" a lot. Kate Holcombe is a firm believer in no strain, more gain.

One of the main pitfalls for new students is forcing themselves into poses. If you find yourself holding your breath, panting, or clenching your jaw, you're pushing too hard. Low-back pain is another telltale sign of excessive effort. Lying on your mat and propping your legs on a chair or couch, as Holcombe advises in this sequence, is a great way to release tension in the low back.


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Challenge Tip

One of the simplest and quickest ways to relax your body and calm your mind is to lengthen your exhale. Sit comfortably or lie on your back, and start by observing your natural breath. "Slowly, gradually, gently extend your exhale, maybe by one second every two or three breaths," Kate Holcombe suggests. "Only extend that exhale as much as is comfortable." The beauty of this technique is that you can do it any time—even at your desk at work.



Today's Recipe: Chamomile Tea with
Cranberry and Ginger


A tasty way to invite relaxation at night, but this tangy tea can be enjoyed anytime.

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