Today isn’t about doing more, mama — it’s about feeling more. Fewer reps, slower pace, full attention. Notice your deep low belly switch on with every exhale. That connection is where healing speeds up. New this week? Stay on your breath-only start — 5 slow 360 breaths and an easy walk.

TODAY’S FLOW — slow and mindful:
✓5 slow 360 breaths
✓6 Pelvic Tilts
✓6 Cat-Cow Reps
✓5 Gentle Glute Bridges
✓4 Heel Slides each leg
✓6 Bird-Dog Reaches — opposite arm and leg,

Golden Rule for everyone: feet grounded, one limb moves at a time, belly flat and drawn-in. Doming up the middle? Make it smaller.

Mini Challenge — Hand on Belly: for one move today, rest a hand on your lower belly and feel it gently draw in as you exhale. That awareness is your deep core waking up.

Nutrition
✓Protein with every main meal
✓One magnesium-rich food — pumpkin seeds, spinach
✓Drink 2 to 3 litres of water.

71 days, mama. Slower and fewer, but felt more deeply. Your core is listening to you now, and that connection is exactly what a healed, functional core feels like. Keep going