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Position : Prone

Lie on the stomach with legs straight forward, elevate the arms overhead holding a gym ball.

 

Form & Movement

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

Position : Stand

Stand with feet hip width apart, toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor. Maintain the balance on one leg and pass the ball from one hand to another front and back. Breathe in, lower the foot back on the floor. Repeat.

Position : Stand

Stand with feet hip width apart, bend both knees to 20 degrees, elevate the arms in front, clasp the hands such that palm facing away.

 

Form & Movement

Maintain the chin tuck, core set and blades set. Breathe out, reach forward and round your shoulders. Feel for the stretch in the mid back. Breathe in, release the reach and back to starting position.

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.