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Position : Stand

Stand on a pllow with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keep both feet together such that they are touching each other with toes pointing forward. Maintaining the balance try reaching forward in different directions with one hand. Repeat.

Position : Prone

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the leg towards the ceiling keeping the knee straight. Breathe in, lower the leg to starting position. Repeat.

Position : Stand

Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degree, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 2 inches and straighten the knee such that toes pointing towards the ceiling. Breathe out, bend the knee back to starting position. Repeat alternating the legs.