- inhale through the nose for 5 secs, as you push your belly button towards the sky
- exhale slowly for 10 sec and allow the belly button to fall back into your stomach
- benefits are increased stimulation of the diaphragm muscle, increased parasympathetic tone (body wide relaxation), increase stimulation of the vagus nerve (which set a state of rest in the body), increase stimulation of gut repair (through the parasympathetic fibers which leave the vagus nerve and increase stem cell activity in the gut).

benefits: improved breathing mechanics, increased core stability, improved postural control, better hoop tension in the abdominal wall with increased stability in the glutes and lat muscles

- push knee into hand (not hand into knee)
- ensure knee stays over 2nd toe
- hold for 5 secs and breathe through the hold
- maintain tall spine throughout

Benefits include. Increased hip stability, strength endurance, increase motor control in the lumbo-pelvic hip complex, increased metabolic demand (as this is a full body drill which requires more calorie demand)

- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.