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droschkenkutscherhaltung

Hypopressive Core Exercise
8 minute beginner routine

Key idea: practice “360° rib breathing,” then add a gentle apnea (breath hold after an exhale) with a “false inhale” that widens the ribs without letting air in. Don’t “suck the belly in”; let it draw up/reflex naturally.  

0) Warm-up (1–2 min) — seated
• Sit tall. Hands on lower ribs.
• Inhale through nose: feel ribs expand sideways/back (360°).
• Long, easy exhale through mouth. 6 slow breaths. (This sets up the rib mobility you’ll need.) 

How to do the apnea (you’ll use this in each pose)
• Take a normal inhale → full, comfy exhale.
• At end of exhale, close the mouth/throat and mimic an inhale without letting air in (the “false inhale”). Ribs lift/spread; abdomen hollows by reflex.
• Hold 8–12 sec → relax → take 2–3 normal breaths. That’s 1 cycle.  

Now do 3–4 cycles in each of the three positions below.

1) Supine (on your back, knees bent) — 2–3 min
• Feet hip-width, arms long by sides, palms lightly “active.”
• 2 normal 360° breaths → 1 apnea (8–12 sec) → 2–3 normal breaths. Repeat 3–4x. (This is the easiest place to feel the rib lift.) 

2) Quadruped (hands & knees) — 2–3 min
• Wrists under shoulders, knees under hips, spine long, chin slightly tucked; push the floor lightly to widen upper back.
• 2 normal 360° breaths → apnea → 2–3 normal breaths. Repeat 3–4x. 

3) Standing “hands-on-thighs” — 2–3 min
• Feet hip-width, soft knees, hinge slightly, hands just above knees, arms active to lengthen spine; chest broad, neck long.
• 2 normal 360° breaths → apnea → 2–3 normal breaths. Repeat 3–4x. 

Finish (30 sec)
• Stand tall, 3 slow normal breaths.

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