Crab Position Breathing

Technique

How to perform Crab Position Breathing

1. Sit on the floor with your knees bent, feet flat about hip‑width apart, and place your hands behind you with fingers pointing toward your hips.
2. Press through your hands and feet to lift your hips off the ground, creating a tabletop or “crab” position with a straight line from shoulders to knees.
3. Retract your shoulder blades and keep your chest open while maintaining a neutral neck; this is your starting position.
4. Inhale deeply through your nose, expanding your rib cage and belly as you hold the pose, feeling your anterior shoulders and chest stretch.
5. Exhale slowly through your mouth, engaging your core to maintain stability and allowing your diaphragm to fully empty.
6. Continue breathing in this controlled manner for the recommended duration or number of breaths before gently lowering your hips back to the floor and releasing the position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Minor, Pectoralis Major Clavicular Head.