Sets: 1

Reps: 20

• Get into an all fours position stacking shoulders over wrists and hips over knees.

• Focus on connecting with your breath for this exercise.

• Inhale through your nose and allow the ribcage to expand 360 degrees like an umbrella opening. Feel your breath going into your back body and lateral ribs - not just the front of your ribcage.

• Feel your pelvic floor lengthen and relax on the inhale as well.

• Exhale through your mouth and allow the ribcage to depress back down to starting position.

• Take several breaths in this format.

• As you progress, try adding some deep core recruitment on your exhales: inhale and lengthen, exhale through your mouth like you are blowing through a straw. Gently draw your deep core and pelvic floor up and in.

• Inhale - relax and lengthen. Exhale - draw in. Repeat.