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Position : Supine

Lie on the back with feet on the floor and knees bend, hands behind the head such that elbows away from each other.

 

Form & Movement

Maintain core set, chin tuck and blades set. Breathe out, lift the head, shoulders and upper chest off the floor. Breathe in, lower the upper chest, shoulders and head back to starting position. Repeat.

Position : Stand

Stand next to a pillow and chair, toes pointing forward, place one finger on the back rest of a chair for support/balance if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillow and lift other leg off the floor. Hold, maintaining the balance. Breathe in, lower the leg on the floor. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe in, gently move one knee out with feet on the ground. Breathe out, knee back to starting position. Repeat and switch legs.

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.