Week 3 - Day 1

Drill 1: Hooklying Breath with Pelvic Awareness

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Hands resting on the lower abdomen and ribcage.

Instructions

  • Inhale and feel your belly expand gently.
  • Exhale fully while maintaining a neutral pelvis.
  • Focus on awareness of pelvic movement with each breath.
Sets: 2
Reps: 5 – 8 breath cycles per set
Breath: Inhale 3–4 seconds, exhale 4–6 seconds
Rest: As needed

What to Feel

  • Belly and ribs expanding with breath
  • Minimal pelvic movement with controlled breathing

What to Avoid

  • Over-tilting the pelvis or arching the back

Red Flags

  • Dizziness or discomfort during breathing

Regression

  • Use a pillow under knees to maintain pelvic neutrality.