Exercise Classification: Beginner
- Start on your hands and knees with your hands under your shoulders, your knees under or wider than your hips and your back flat. (You can do this on a bed or the floor)
- Your elbows should be soft with a small bend.
- Take a deep slow breath in through your nose as you think about the bottom of your ribs opening up in all directions (360 degrees) like an umbrella. You should feel this in your ribs, back, chest, and belly.
- Then gently exhale through your mouth or nose as you let the lower ribs return to their starting position.
- Repeat for 2-3 minutes.
- If you are not used to taking big breaths and you get dizzy, STOP and take a break. The next time you try, you may want to start with 30 seconds and slowly build up to 2-3 minutes.
- This can also be performed in sitting, side lying, standing, and on your back (or 30-degree incline with pillow/wedge support if > 20 weeks pregnant)