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Position : Stand

Stand facing the back rest of the chair and pillow placed in front, place a finger on the back rest for the balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one leg on the pillow followed by the other leg, touching heel to toe. Maintain the balance and hold the position. Back to starting position. Repeat.

Position : Supine

Lie on the back with legs straight forward and toes pointing towards the ceiling, loop a theraband around the legs just above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move the leg away from the body. Breathe in, slide the leg back to starting position. Repeat.

Position : Prone

Lie on the stomach, arms elevated overhead holding a gym ball and legs straight on the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift both legs off the floor; also lift the ball, head, arms, shoulders and upper chest off the floor by 4 inches. Breathe in, lower the upper chest, shoulders, arms, head and ball back to the floor. Repeat.

Position : Sit

Sit, arms elevate to 90 degrees by the side and knees bend with a gym ball in between the knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the knees and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.