ONWD-2025-016

Intention:

We’re continuing with our breathwork from yesterday, and also introducing PAILs and RAILs. My version of them includes a passive stretch precursor, which you can of course alter the duration of, but give yourself enough time to settle into the position (like Yin Yoga) – so at least 1 minute, but preferably longer.

Warm Up:

• Neck CARs, 3 x 3
• Thoracic CARs, 3 x 3
• Spine CARs, 3 x 3

Work:

• Thoracic PAIL/RAIL
  • Extension (straightening)
  • Flexion (rounding)
  • Twist (each side)

Flow: The video in the movement library for thoracic PAIL/RAIL is a good illustration, but for each set (extension and flexion), I want you to hold the passive stretch for 2 minutes, then give 10 seconds of effort the other direction, and finally 10 seconds as deep as you can push in the target direction for 10 seconds.

Support:

• Incline Walk on Treadmill x 5 minutes (easy)
  • 5 Minutes of Diaphragm Breathing
  • 5-5 cadence (5 seconds in, 5 seconds out)

Flow: Place one hand under your collar bone, and the other above your belly button, emphasize breathing into the lower outer lobes of your lungs.