{"id":1655,"date":"2022-09-29T21:15:25","date_gmt":"2022-09-29T13:15:25","guid":{"rendered":"https:\/\/yogaandmel.com\/?page_id=1655"},"modified":"2025-09-04T14:50:10","modified_gmt":"2025-09-04T06:50:10","slug":"core-challenge-day-5","status":"publish","type":"page","link":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/","title":{"rendered":"Core Challenge Day 5"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1655\" class=\"elementor elementor-1655\" 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-dc6efab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dc6efab\" 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-7cc8722\" data-id=\"7cc8722\" 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-f818a4b elementor-widget elementor-widget-spacer\" data-id=\"f818a4b\" 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-4a5e5b9 elementor-widget-mobile__width-auto elementor-widget elementor-widget-heading\" data-id=\"4a5e5b9\" 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 5<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ab2993 elementor-widget elementor-widget-text-editor\" data-id=\"2ab2993\" 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\">Standing Core Engagement + Anti Rotation<\/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-a04fe58 elementor-widget elementor-widget-text-editor\" data-id=\"a04fe58\" 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\">Taking It Vertical<\/p><p data-start=\"3217\" data-end=\"3292\">Time to train your core the way you use it most: <strong data-start=\"3266\" data-end=\"3290\">standing and moving.<\/strong><\/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-db4754a elementor-widget-mobile__width-inherit elementor-widget elementor-widget-video\" data-id=\"db4754a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/uOxxI5fITig&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-67d9b83 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"67d9b83\" 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-20266f3 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"20266f3\" 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-6\/\">\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 6<\/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-85f92d8 elementor-widget elementor-widget-spacer\" data-id=\"85f92d8\" 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-c89730a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c89730a\" 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-9b6b75d\" data-id=\"9b6b75d\" 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-d7dfb90 elementor-widget elementor-widget-spacer\" data-id=\"d7dfb90\" 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-0113868 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0113868\" 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-1e79d4d\" data-id=\"1e79d4d\" 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-78ae3ac elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"78ae3ac\" 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-fa57213 elementor-widget elementor-widget-text-editor\" data-id=\"fa57213\" 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=\"3299\" data-end=\"3321\">\u00a0<\/h3><p data-start=\"3324\" data-end=\"3385\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Brings awareness to ribcage and breathing in daily postures<\/p><p data-start=\"3388\" data-end=\"3472\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Teaches you to engage your core in functional movements like squats and side bends<\/p><p data-start=\"3475\" data-end=\"3530\"><strong data-start=\"1033\" data-end=\"1046\">\ud83d\udccc <\/strong>Introduces the golden rule: <strong data-start=\"3503\" data-end=\"3528\">\u201cBlow before you go.\u201d<\/strong><\/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-e7bc08c elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"e7bc08c\" 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-e39a87f elementor-widget elementor-widget-text-editor\" data-id=\"e39a87f\" 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=\"3567\" data-end=\"3589\">You\u2019ll learn how to:<\/p><p data-start=\"3592\" data-end=\"3636\">\u2705 Check your ribcage position while standing<\/p><p data-start=\"3639\" data-end=\"3683\">\u2705 Use exhalation to manage internal pressure<\/p><p data-start=\"3686\" data-end=\"3759\">\u2705 Try a banded <strong data-start=\"3699\" data-end=\"3725\">anti-rotation exercise<\/strong> that really lights up your core<\/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-12a2e82\" data-id=\"12a2e82\" 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-5c9abf0 elementor-hidden-mobile elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"5c9abf0\" 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-29177e9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"29177e9\" 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-9476549\" data-id=\"9476549\" 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-a5af283 elementor-widget elementor-widget-spacer\" data-id=\"a5af283\" 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-59fec2d elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"59fec2d\" 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-864671d elementor-widget elementor-widget-spacer\" data-id=\"864671d\" 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-5b2c814 elementor-widget elementor-widget-text-editor\" data-id=\"5b2c814\" 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=\"2075\" data-end=\"2162\">\u00a0Core strength shows up most in everyday life. Train it <strong data-start=\"3840\" data-end=\"3851\">upright<\/strong>, and you\u2019ll feel the difference.<\/p><p>Air follows the path of least resistance, think diastasis recti, weak pelvic floor, peeing when sneezing etc. The weakest link will be impacted with excess force or pressure that is not managed well.<\/p><p data-start=\"3888\" data-end=\"3950\">\ud83d\udc49 Tomorrow, we\u2019ll dive into twists to target your obliques.<\/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-d3d8cc7 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3d8cc7\" 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-430f664\" data-id=\"430f664\" 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-a23b306 elementor-widget elementor-widget-text-editor\" data-id=\"a23b306\" 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 6 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-a03ab48 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"a03ab48\" 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-6\/\">\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 6<\/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-567220a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"567220a\" 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-497217e6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"497217e6\" 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-6cf9dde1\" data-id=\"6cf9dde1\" 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-3e178c04\" data-id=\"3e178c04\" 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-3f6ef59 elementor-widget elementor-widget-spacer\" data-id=\"3f6ef59\" 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-3afd203b elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"3afd203b\" 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-7a7775b2\" data-id=\"7a7775b2\" 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-53b9907 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"53b9907\" 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-718e4f76\" data-id=\"718e4f76\" 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-39f3311a elementor-shape-rounded elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"39f3311a\" 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 5 Standing Core Engagement + Anti Rotation Taking It Vertical Time to train your core the way you use it most: standing and moving. https:\/\/youtu.be\/uOxxI5fITig Find Day 1 to 7 together Here! Head Over to Day 6 Why This Matters \u00a0 \ud83d\udccc Brings awareness to ribcage and breathing in daily postures \ud83d\udccc [&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-1655","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 5 - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Day 5 gets us into standing position and exploring movement from an upright position that we spend a lot of time in day to day.\" \/>\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-5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Challenge Day 5 - Yoga And Mel\" \/>\n<meta property=\"og:description\" content=\"Day 5 gets us into standing position and exploring movement from an upright position that we spend a lot of time in day to day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/\" \/>\n<meta property=\"og:site_name\" content=\"Yoga And Mel\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-04T06:50:10+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-5\/\",\"url\":\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/\",\"name\":\"Core Challenge Day 5 - 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