Week 1 - Day 5
Breath, Spinal Flexion, and Core Control
Drill 1: Diaphragmatic Breathing in Crocodile Position
Encourage full 3D breath expansion.
Drill 2: Cat-Cow with Breath Focus
Develop spinal flexion and extension awareness.
Drill 3: Seated Spine Twist with Breath
Improve thoracic rotation with controlled breathing.
Drill 4: Supine Marching with Rib Control
Reinforce pelvic and rib stability with leg movement.
Drill 5: Seated Breath and Pelvic Awareness
Increase awareness of breath and pelvic positioning.