breathing · beginner · mat

Quadruped Breathing

diaphragmdeep corebreathing control

0.0s / 12.0s

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Diaphragm / Deep Core

10%

Obliques (exhale)

5%

Serratus Anterior

10%

Erector Spinae

8%

Diaphragm / Deep Core 10% · Serratus Anterior 10% — deep, not shown on the figure

Sets

1–2

Reps

8–10 breaths

Hold

4 sec in, 6 sec out

Rest

none needed

Gravity gives the abdomen clear feedback in this position — a good progression from lying breath work.