The 360 breathing exercise-
Starting on your knees in the table top position- knees under hips, hands under shoulders and aiming to lengthen the spine from tailbone to the top of your head to create a flat ‘table top’ back.
Step 1-Once you’re in this position I want you to take a deep breath in and as you do, imagine filling your belly button up with the air you inhale- like blowing up a balloon.
Step 2- Now exhale and as you do, imagine deflating the balloon by exhaling all the air out and drawing the belly button in to the spine. This exhalation is activating your deepest layer of abdominals- the Tranversus Abdominus.
Repeat this breathing exercise for 10-20 breaths.
What is the Transversus Abdominus anyways and why is it important??
*Transversus Abdominus* Source- Wikipedia
The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) the internal obliqie muscle. It is thought by most fitness instructors to be a significant component of the core. It helps in stabilizing and protecting your lower back as well as strengthening your core.
Practicing this exercise on a regular basis will help identify the mind/muscle connection which is imperative in all forms of exercise and assist in protecting the spine and creating a stronger core.
Every time you stop at a red light when you’re driving practice these breaths in your seated position until the light changes to green…