What you are practising
Notice rib movement and develop a breathing rhythm you can carry into exercise.
Muscles involved
Diaphragm, intercostals and the coordinated abdominal wall.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Rib breathing
Notice rib movement and develop a breathing rhythm you can carry into exercise.
Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs.
- Notice the support beneath you.
- Allow the lower ribs to widen gently as you breathe in.
- Let the breath leave without squeezing hard or flattening the back.
BreathBreathe comfortably in and out. Avoid trying to fill the lungs to their maximum.
- Repetitions & pace
- 4–6 comfortable breaths, then rest. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look comfortably upward; support the head if the chin tips back.
Choose the right version
- Make it easier
- Sit supported in a chair with both feet down.
- A possible next step
- Keep the same easy breathing during a heel slide.
- Watch for
- Lifting the shoulders, taking oversized breaths or gripping the abdomen.
Suitability: Pause if breathing makes you light-headed; return to your normal breath. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.