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Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.

Position : Hook-lying

Lie on the back with feet off the floor and hips-knees bend to 90-90 degrees, arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, move the knee towards the floor by the side without changing the knee angle. Breathe out, knee back to starting position. Repeat with alternating knees.

Position : Prone

Lie on the stomach with legs straight forward, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the arm overhead by your side. Breathe out, arm back to starting position. Repeat.

Position : Supine

Lie on the back with legs straight forward, arms elevated to 90 degrees by the side, bend one knee.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the bend leg off the floor, twist the back and let the knee fall in the direction of opposite leg. Feel for the stretch on the side of the trunk of the bend knee. Hold. Breathe out, untwist and place the foot back to starting position.