Week 2 - Day 5

Drill 1: Crocodile Breathing with Rib Expansion

Setup

  • Lie face down with forehead resting on your hands.
  • Legs extended, toes pointing slightly outward.

Instructions

  • Inhale deeply, feeling your belly press into the floor.
  • Exhale softly, allowing ribs to relax and fall.
  • Focus on lateral rib expansion during inhale.
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 and belly.

What to Avoid

  • Shallow chest breathing or tension.

Red Flags

  • Dizziness or discomfort.

Regression

  • Place a pillow under the belly for support.