Day 4
Today you’ll discover the benefits of “flipping” your MELT Map–changing the order in which you perform sequences to improve your results. This 20-minute map includes the same sequences you practiced on Day 3, but in a different order. Relax your nervous system and hydrate your spine with the Rebalance Sequence, treat your upper back, shoulders, and neck with the Upper Body Length Sequence, then finish it off with the Lower Body Length and Low Back Release Sequence. You can practice this sequence with a rolled-up towel or yoga mat–whichever DIY tool works best for you.
Pro tip: Always perform your Rest Assess before and after this sequence to notice the body-wide changes you created.
Beginner Guide: Day 4
Pain Relief Sequence- Full Body “Flipped Map”
LEVEL: Beginner
TOOLS YOU NEED: Towel or Yoga Mat
SEQUENCE INCLUSIONS:
- Rest Assess
- Gentle Rocking
- Pelvic Tuck and Tilt
- 3D Breath Breakdown
- 3D Breath
- Shoulder Blade Reach
- Double Arm Reach
- Neck Turn
- Modified Pelvic Tuck and Tilt Challenge
- Hip to Heel Press
- Pelvic Tuck and Tilt Challenge
- Low Back Decompress
- Bent Knee Press
- Rest Reassess
