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Day 9: Intermediate



Core Focus with Rebecca Urban

You did Rebecca Urban's Core Focus sequence last week, so you're familiar with the postures and exercises. Go deeper today by really slowing down and isolating the various abdominal muscles, and narrowing your concentration on the micro-movements. As you do, sense how connected the core is to your entire body. It supports everything. Do you see how this also pertains to your life?

With any sequence or pose, the more mindful you are, the deeper you go and the more you benefit. Core work today becomes a moving meditation.

This heating, energizing sequence is great to do in the morning or the early part of the day.


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Challenge Tip

No matter how short your practice, leave time for Savasana (Corpse Pose). "Take as much time in Savasana as you need in order to feel grounded, clear, and content before moving back into the rest of your day," Jason Crandell advises. Five minutes of Savasana for every 30 minutes of practice is a good rule of thumb.



Today's Recipe: Caesar Salad

This vegan spin on Caesar salad has less fat and fewer calories than the traditional version. Nutritional yeast and ground almonds substitute nicely for the flavor and texture of Parmesan cheese.

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