Dead Bug

A supine core practice that explores steady breathing, limb movement and quiet support through the trunk.

“Lie down. Let the centre steady. Move with the breath.”

Dead Bug introduces core work without needing to sit up or bear weight through the wrists. The body rests on the floor while the arms and legs move away from centre. This makes it a useful place to notice how the ribs, pelvis and spine respond to movement.

The purpose is not to make the movement large. The purpose is to keep the centre of the body responsive while the limbs move. Stability may feel subtle, quiet and well paced.

1. 1Lie on your back with your knees bent.
2. 2Bring the knees over the hips, with the shins roughly parallel to the floor.
3. 3Reach the arms towards the ceiling.
4. 4Allow the back of the pelvis and ribs to settle.
5. 5On an exhale, slowly lower one heel or leg away from you.
6. 6If comfortable, reach the opposite arm back at the same time.
7. 7Return to the centre with ease.
8. 8Change sides.
9. 9Continue for several slow rounds.

Instead of searching for the “correct” position, notice:

• •Can the ribs stay soft as the arms move?
• •Does the pelvis rock from side to side?
• •Is the movement small enough for the breath to remain steady?
• •Can the neck and jaw stay quiet?

Let the exhale accompany the lowering phase. Notice whether the breath narrows, pauses or becomes effortful. A smaller movement often gives the breath more room.

Observe how the student organises the ribs and pelvis before the limbs move. Notice whether they brace, arch the back, press the floor strongly or lose the pace of the breath.

Reflect after practising:

• •What happened to your spine as the leg moved away?
• •Did one side feel easier to organise than the other?
• •Could you reduce the range and feel more clarity?

Rather than mistakes, you may notice:

• •Arching the lower back
• •Flaring the ribs
• •Moving too quickly
• •Holding the breath
• •Tensing the neck or jaw

• •Keep the feet on the floor and tap one heel at a time.
• •Move only the arms.
• •Move only the legs.
• •Keep the knees closer to the chest.
• •Reduce the number of repetitions.

• ✓Breathing remains available.
• ✓The movement feels controlled rather than forced.
• ✓The neck and shoulders stay relatively soft.
• ✓The spine feels supported by the floor.