Week 2 - Day 5

Drill 5: Seated Breath with Hip Shifts

Setup

  • Sit upright on a firm chair, feet flat.
  • Hands resting on your pelvis or thighs.

Instructions

  • Inhale deeply, maintaining pelvic and rib control.
  • Exhale and gently shift the pelvis side to side.
  • Return to center between each shift.
Sets: 2
Reps: 5 – 8 slow shifts per set
Breath: Inhale to prepare, exhale during shift
Rest: Between sets or as needed

What to Feel

  • Connection between breath, pelvis, and ribcage.

What to Avoid

  • Over-shifting or losing control.

Red Flags

  • Pain or discomfort in hips or low back.

Regression

  • Use a pillow for lumbar support.