Week 4 - Day 1

Drill 2: Seated Hip Shifts with Breath Awareness

Setup

  • Sit upright in a firm chair, feet flat on the floor.
  • Hands resting on your thighs.

Instructions

  • Inhale to prepare.
  • Exhale and gently shift one hip forward while maintaining rib stability.
  • Return to neutral and alternate sides.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale to shift, inhale to return
Rest: As needed

What to Feel

  • Smooth, controlled hip shifting
  • Ribcage remaining neutral and stable

What to Avoid

  • Leaning or twisting the torso

Red Flags

  • Pain or discomfort in the hips or lower back

Regression

  • Perform with smaller shifts for better control.