Week 2 - Day 4

Drill 5: Seated Breath with Pelvic Awareness

Setup

  • Sit upright on a firm chair, feet flat.
  • Hands gently on lower ribs or pelvis.

Instructions

  • Inhale deeply into the belly and ribs.
  • Exhale while maintaining pelvic and rib control.
  • Repeat with smooth, controlled breathing.
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

  • Connection between breath, pelvis, and ribcage.

What to Avoid

  • Overarching or collapsing posture.

Red Flags

  • Difficulty maintaining control.

Regression

  • Use a pillow for lumbar support.