Today marks four full weeks of showing up. That's real consistency, and it's exactly how healing happens. Same moves, done well. Boring is the plan. 💛

Today's Mission
✓☐ 90/90 Breathing – 5 breaths x 3 rounds
✓☐ Glute Bridge with Exhale – 10 reps x 2 sets
✓☐ Heel Slides – 8 each side x 2 sets
✓Walk - 8000 steps
✓☐ Night massage

How to do it

90/90 Breathing: Feet on the wall, hips and knees at 90 degrees, heels gently pressing in. Inhale through your nose into your ribs, all the way around. Exhale slowly through your mouth and feel your ribs soften down. Pause before the next breath. Glute Bridge: Lie on your back with knees bent. Blow before you go: start your exhale, then lift your hips. Lower slowly as you inhale. Heel Slides: Lie on your back with knees bent. Exhale and slowly slide one heel away along the floor, keeping your pelvis still. Inhale and slide it back. One leg at a time.

🎯 Mini-Challenge: Week 4 Check-In

Do your gap self-check today. Fingers on your relaxed midline first, then a small 1-inch head lift. Note the width and how deep your fingers sink. Write it down and compare it with your Day 1 notes. Remember, a gap that feels firmer and shallower is progress too.

Nutrition today 🥗
• Add one protein source to every meal today.
• Breakfast: eggs, paneer, or besan chilla
• Lunch: dal, rajma, or chole with curd
• Snack: roasted chana or sprouts
• Dinner: paneer, tofu, or dal

🎯 Today's Focus

Four weeks in, the goal isn't new moves, it's better moves. Slow your exhale, feel your ribs soften, and lift only when your breath leads. Check your gap, notice how far you've come, and keep it gentle.