{"id":1633,"date":"2022-09-27T16:17:32","date_gmt":"2022-09-27T08:17:32","guid":{"rendered":"https:\/\/yogaandmel.com\/?page_id=1633"},"modified":"2025-09-09T11:48:19","modified_gmt":"2025-09-09T03:48:19","slug":"core-challenge-day-3","status":"publish","type":"page","link":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/","title":{"rendered":"Core Challenge Day 3"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1633\" class=\"elementor elementor-1633\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-008e823 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"008e823\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_bottom&quot;:&quot;curve-asymmetrical&quot;,&quot;shape_divider_bottom_negative&quot;:&quot;yes&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" aria-hidden=\"true\" data-negative=\"true\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M615.2,96.7C240.2,97.8,0,18.9,0,0v100h1000V0C1000,19.2,989.8,96,615.2,96.7z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3cf84f8\" data-id=\"3cf84f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca7297e elementor-widget elementor-widget-spacer\" data-id=\"ca7297e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09279ff elementor-widget-mobile__width-auto elementor-widget elementor-widget-heading\" data-id=\"09279ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-medium\">Core Challenge: Day 3<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d04fcc2 elementor-widget elementor-widget-text-editor\" data-id=\"d04fcc2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"500\" data-end=\"664\">Core Breath with Dynamic Cross Body Integration<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2550c9f elementor-widget elementor-widget-text-editor\" data-id=\"2550c9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1378\" data-end=\"1508\">Today we introduce <strong data-start=\"1397\" data-end=\"1424\">contra-lateral movement<\/strong> (opposite arms and legs). This not only challenges your core but also your brain!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d6ce37 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-video\" data-id=\"4d6ce37\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/LJN0qzIlWuQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e12b891 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e12b891\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-videos\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Find Day 1 to 7 together Here! <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a14be2e elementor-align-center elementor-widget elementor-widget-button\" data-id=\"a14be2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-4\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Head Over to Day 4<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fda058a elementor-widget elementor-widget-spacer\" data-id=\"fda058a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cf85faa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2cf85faa\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3d47200a\" data-id=\"3d47200a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6db676c2 elementor-widget elementor-widget-spacer\" data-id=\"6db676c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f35f96 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f35f96\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-14e6f81\" data-id=\"14e6f81\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-427014f elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"427014f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Why This Matters<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfb4eb3 elementor-widget elementor-widget-text-editor\" data-id=\"cfb4eb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"549\" data-end=\"753\">Challenge your brain and core with cross-body and anti-rotation drills.<\/p><p data-start=\"1540\" data-end=\"1599\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Builds stronger <strong data-start=\"1556\" data-end=\"1581\">stability and control<\/strong> under more load<\/p><p data-start=\"1602\" data-end=\"1670\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc<\/strong>Teaches your core to resist unwanted movements (<strong data-start=\"1650\" data-end=\"1667\">anti-rotation<\/strong>)<\/p><p data-start=\"1673\" data-end=\"1731\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Improves body awareness (especially ribcage positioning)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0ca44b elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"d0ca44b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Inside Today\u2019s Video \ud83c\udfa5<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a428397 elementor-widget elementor-widget-text-editor\" data-id=\"a428397\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"760\" data-end=\"789\">\u00a0<\/h3><p data-start=\"1768\" data-end=\"1786\">You\u2019ll practice:<\/p><p data-start=\"1789\" data-end=\"1841\">\u2705 Cross-body movements that integrate the whole body<\/p><p data-start=\"1844\" data-end=\"1889\">\u2705 Anti-rotation drills (resist, don\u2019t twist!)<\/p><p data-start=\"1892\" data-end=\"1950\">\u2705 Awareness of ribcage position for better core activation<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d579814\" data-id=\"d579814\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e0ed852 elementor-hidden-mobile elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"e0ed852\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-tag_cloud.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5>Tags<\/h5><nav aria-label=\"Tags\"><div class=\"tagcloud\"><a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/aches-and-pain\/\" class=\"tag-cloud-link tag-link-1274 tag-link-position-1\" style=\"font-size: 13px;\" aria-label=\"aches and pain (1 item)\">aches and pain<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breath\/\" class=\"tag-cloud-link tag-link-26 tag-link-position-2\" style=\"font-size: 18px;\" aria-label=\"breath (9 items)\">breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breathing-techniques\/\" class=\"tag-cloud-link tag-link-28 tag-link-position-3\" style=\"font-size: 13px;\" aria-label=\"breathing techniques (1 item)\">breathing techniques<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/calf-cramps\/\" class=\"tag-cloud-link tag-link-44 tag-link-position-4\" style=\"font-size: 13px;\" aria-label=\"calf cramps (1 item)\">calf cramps<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/cars\/\" class=\"tag-cloud-link tag-link-37 tag-link-position-5\" style=\"font-size: 13px;\" aria-label=\"CARs (1 item)\">CARs<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/coping-skills\/\" class=\"tag-cloud-link tag-link-32 tag-link-position-6\" style=\"font-size: 13px;\" aria-label=\"coping skills (1 item)\">coping skills<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core\/\" class=\"tag-cloud-link tag-link-45 tag-link-position-7\" style=\"font-size: 13px;\" aria-label=\"core (1 item)\">core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-4\/\" class=\"tag-cloud-link tag-link-47 tag-link-position-8\" style=\"font-size: 13px;\" aria-label=\"core 4 (1 item)\">core 4<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-breath\/\" class=\"tag-cloud-link tag-link-50 tag-link-position-9\" style=\"font-size: 13px;\" aria-label=\"core breath (1 item)\">core breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/deep-inner-core\/\" class=\"tag-cloud-link tag-link-46 tag-link-position-10\" style=\"font-size: 13px;\" aria-label=\"deep inner core (1 item)\">deep inner core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/flexibility\/\" class=\"tag-cloud-link tag-link-207 tag-link-position-11\" style=\"font-size: 13px;\" aria-label=\"flexibility (1 item)\">flexibility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/foundations\/\" class=\"tag-cloud-link tag-link-49 tag-link-position-12\" style=\"font-size: 17.285714285714px;\" aria-label=\"foundations (7 items)\">foundations<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/meditate\/\" class=\"tag-cloud-link tag-link-31 tag-link-position-13\" style=\"font-size: 13px;\" aria-label=\"meditate (1 item)\">meditate<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mindfulness\/\" class=\"tag-cloud-link tag-link-9 tag-link-position-14\" style=\"font-size: 16.928571428571px;\" aria-label=\"mindfulness (6 items)\">mindfulness<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mobility\/\" class=\"tag-cloud-link tag-link-206 tag-link-position-15\" style=\"font-size: 13px;\" aria-label=\"mobility (1 item)\">mobility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pelvic-floor\/\" class=\"tag-cloud-link tag-link-1183 tag-link-position-16\" style=\"font-size: 16.928571428571px;\" aria-label=\"pelvic floor (6 items)\">pelvic floor<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy\/\" class=\"tag-cloud-link tag-link-1745 tag-link-position-17\" style=\"font-size: 13px;\" aria-label=\"pregnancy (1 item)\">pregnancy<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy-yoga\/\" class=\"tag-cloud-link tag-link-43 tag-link-position-18\" style=\"font-size: 13px;\" aria-label=\"pregnancy yoga (1 item)\">pregnancy yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/prenatal-yoga\/\" class=\"tag-cloud-link tag-link-42 tag-link-position-19\" style=\"font-size: 13px;\" aria-label=\"prenatal yoga (1 item)\">prenatal yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/ribcage\/\" class=\"tag-cloud-link tag-link-1746 tag-link-position-20\" style=\"font-size: 13px;\" aria-label=\"ribcage (1 item)\">ribcage<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stability\/\" class=\"tag-cloud-link tag-link-48 tag-link-position-21\" style=\"font-size: 13px;\" aria-label=\"stability (1 item)\">stability<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/strength\/\" class=\"tag-cloud-link tag-link-205 tag-link-position-22\" style=\"font-size: 13px;\" aria-label=\"strength (1 item)\">strength<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stress\/\" class=\"tag-cloud-link tag-link-30 tag-link-position-23\" style=\"font-size: 13px;\" aria-label=\"stress (1 item)\">stress<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stretching\/\" class=\"tag-cloud-link tag-link-208 tag-link-position-24\" style=\"font-size: 13px;\" aria-label=\"stretching (1 item)\">stretching<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/yoga\/\" class=\"tag-cloud-link tag-link-27 tag-link-position-25\" style=\"font-size: 17.285714285714px;\" aria-label=\"yoga (7 items)\">yoga<\/a><\/div>\n<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b7c4f70 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b7c4f70\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a7dd44\" data-id=\"8a7dd44\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03b9de7 elementor-widget elementor-widget-spacer\" data-id=\"03b9de7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c44fce9 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"c44fce9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Key Takeaway<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d929623 elementor-widget elementor-widget-text-editor\" data-id=\"d929623\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1976\" data-end=\"2073\">Core work isn\u2019t just about strength \u2014 it\u2019s also about <strong data-start=\"2030\" data-end=\"2071\">coordination, control, and awareness.<\/strong><\/p><p data-start=\"1976\" data-end=\"2073\">Postpartum women usually have a flared ribcage, and you could have a narrow or wide ribcage which I don&#8217;t go into great detail in this challenge.\u00a0 Bringing awareness to your ribcage in core exercises is a sneaky tip that can be a game-changer to where you feel work in your core.\u00a0\u00a0\u00a0<\/p><p data-start=\"2075\" data-end=\"2162\">\ud83d\udc49 Tomorrow, we\u2019ll take it off the floor and explore core control on hands and knees.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ca8d41d elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ca8d41d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-65c59bbc\" data-id=\"65c59bbc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63ee353 elementor-widget elementor-widget-text-editor\" data-id=\"63ee353\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: center;\"><strong style=\"color: #4a3160; font-size: 27.2px;\">Join me for Day 4 of the Core Challenge!\u00a0<\/strong><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a688f3 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"0a688f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xl\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-4\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Watch Day 4<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c2c4005 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5c2c4005\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3dc6196a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3dc6196a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-59570c83\" data-id=\"59570c83\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-22a6d96\" data-id=\"22a6d96\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3487f8ee elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"3487f8ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5><nav aria-label=\"Recent Posts\">\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2026\/01\/14\/how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear\/\">How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2025\/08\/07\/the-secret-to-better-pregnancy-and-postpartum-recovery\/\">How Rib Mobility Supports Pregnancy &#038; Postpartum Core Recovery<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/07\/28\/roadmap-and-tips-for-postpartum-return-to-exercise\/\">Roadmap and Tips for Postpartum Return to Exercise<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/\">How to fix your &#8216;mom butt&#8217;<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/03\/07\/art-of-breathing-better-health-and-digestion\/\">Breathing for Better Health<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-17af53c9\" data-id=\"17af53c9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4eec8bf0 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4eec8bf0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f7ccadc\" data-id=\"f7ccadc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3777e9a elementor-shape-rounded elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"3777e9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-facebook elementor-repeater-item-c53d023\" href=\"https:\/\/www.facebook.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Facebook<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-facebook\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-a99f060\" href=\"https:\/\/www.instagram.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-instagram\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-youtube elementor-repeater-item-2e6cd48\" href=\"https:\/\/www.youtube.com\/channel\/UCIeIsqtq-b6GMTVo2mU0dQA?view_as=subscriber\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Youtube<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Core Challenge: Day 3 Core Breath with Dynamic Cross Body Integration Today we introduce contra-lateral movement (opposite arms and legs). This not only challenges your core but also your brain! https:\/\/youtu.be\/LJN0qzIlWuQ Find Day 1 to 7 together Here! Head Over to Day 4 Why This Matters Challenge your brain and core with cross-body and anti-rotation [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1633","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Core Challenge Day 3 - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let&#039;s add more dynamic cross body and anti-rotational work onto the core!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Challenge Day 3 - Yoga And Mel\" \/>\n<meta property=\"og:description\" content=\"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let&#039;s add more dynamic cross body and anti-rotational work onto the core!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\" \/>\n<meta property=\"og:site_name\" content=\"Yoga And Mel\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-09T03:48:19+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\",\"url\":\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\",\"name\":\"Core Challenge Day 3 - Yoga And Mel\",\"isPartOf\":{\"@id\":\"https:\/\/yogaandmel.com\/#website\"},\"datePublished\":\"2022-09-27T08:17:32+00:00\",\"dateModified\":\"2025-09-09T03:48:19+00:00\",\"description\":\"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let's add more dynamic cross body and anti-rotational work onto the core!\",\"breadcrumb\":{\"@id\":\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/yogaandmel.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Core Challenge Day 3\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/yogaandmel.com\/#website\",\"url\":\"https:\/\/yogaandmel.com\/\",\"name\":\"Yoga And Mel\",\"description\":\"Yoga, Strength, and Mobility Training\",\"publisher\":{\"@id\":\"https:\/\/yogaandmel.com\/#\/schema\/person\/3a41cef591bd70f9d5bfb1495590cce6\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/yogaandmel.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\/\/yogaandmel.com\/#\/schema\/person\/3a41cef591bd70f9d5bfb1495590cce6\",\"name\":\"melaniekmatulka\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/yogaandmel.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2018\/06\/cropped-yoga-and-mel-logoblack-01-2.png\",\"contentUrl\":\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2018\/06\/cropped-yoga-and-mel-logoblack-01-2.png\",\"width\":1584,\"height\":1136,\"caption\":\"melaniekmatulka\"},\"logo\":{\"@id\":\"https:\/\/yogaandmel.com\/#\/schema\/person\/image\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Core Challenge Day 3 - Yoga And Mel","description":"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let's add more dynamic cross body and anti-rotational work onto the core!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/","og_locale":"en_US","og_type":"article","og_title":"Core Challenge Day 3 - Yoga And Mel","og_description":"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let's add more dynamic cross body and anti-rotational work onto the core!","og_url":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/","og_site_name":"Yoga And Mel","article_modified_time":"2025-09-09T03:48:19+00:00","twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/","url":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/","name":"Core Challenge Day 3 - Yoga And Mel","isPartOf":{"@id":"https:\/\/yogaandmel.com\/#website"},"datePublished":"2022-09-27T08:17:32+00:00","dateModified":"2025-09-09T03:48:19+00:00","description":"Welcome to Day 3 of the 7 Days to a Stronger Core Challenge. Let's add more dynamic cross body and anti-rotational work onto the core!","breadcrumb":{"@id":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/yogaandmel.com\/"},{"@type":"ListItem","position":2,"name":"Core Challenge Day 3"}]},{"@type":"WebSite","@id":"https:\/\/yogaandmel.com\/#website","url":"https:\/\/yogaandmel.com\/","name":"Yoga And Mel","description":"Yoga, Strength, and Mobility Training","publisher":{"@id":"https:\/\/yogaandmel.com\/#\/schema\/person\/3a41cef591bd70f9d5bfb1495590cce6"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/yogaandmel.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/yogaandmel.com\/#\/schema\/person\/3a41cef591bd70f9d5bfb1495590cce6","name":"melaniekmatulka","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/yogaandmel.com\/#\/schema\/person\/image\/","url":"https:\/\/yogaandmel.com\/wp-content\/uploads\/2018\/06\/cropped-yoga-and-mel-logoblack-01-2.png","contentUrl":"https:\/\/yogaandmel.com\/wp-content\/uploads\/2018\/06\/cropped-yoga-and-mel-logoblack-01-2.png","width":1584,"height":1136,"caption":"melaniekmatulka"},"logo":{"@id":"https:\/\/yogaandmel.com\/#\/schema\/person\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/pages\/1633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/comments?post=1633"}],"version-history":[{"count":19,"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/pages\/1633\/revisions"}],"predecessor-version":[{"id":4380,"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/pages\/1633\/revisions\/4380"}],"wp:attachment":[{"href":"https:\/\/yogaandmel.com\/index.php\/wp-json\/wp\/v2\/media?parent=1633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}