Week 1 - Day 2

Drill 1: Side-Lying Rib Expansion

Setup

  • Lie on your side with knees bent at 90 degrees and stacked.
  • Rest your bottom arm under your head for support.

Instructions

  • Inhale deeply into the bottom side of your ribs.
  • Feel the ribs expanding laterally as you breathe in.
  • Exhale slowly and let the ribs fall naturally.
  • Focus on directing the breath to the lower ribcage.
Sets: 2
Reps: 5 – 8 breath cycles per set
Breath: Inhale 3 – 4 seconds, exhale 4 – 6 seconds
Rest: Between sets or as needed

What to Feel

  • Expansion of the lower ribs.
  • Controlled, relaxed breath with no chest dominance.

What to Avoid

  • Breathing only into the upper chest.
  • Collapsing or losing rib position.

Red Flags

  • Dizziness or difficulty maintaining position.

Regression

  • Prop your torso with a pillow for comfort and stability.