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Position : Q-ped

On 4s such that wrists under the shoulders and knees under the hips.

 

Form & Movement

Maintain chin tuck, blades set and core set creatorschoice.ca. Breathe out, lift one knee off the floor and try touching to the same side elbow. Breathe in, back to starting position. Repeat alternately.

Position : Stand

Stand on 2 pillows with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower one leg towards the floor sideways while bending the other knee. Breathe in, lower the other leg. Breathe out, get back on to the pillows and repeat.

Position : Supine

Lie on the back with feet off the floor and hips-knees at 90-90 degrees, elevate the arms over head. Maintain chin tuck, blade set and core set. Breathe out, lower one leg towards the floor by straightening the knee and touch the bend knee with the opposite hand. Breathe in, back to starting position. Repeat by alternating the leg-hand motions.

Position : Kneel

Kneel next to a gym ball, place one hand on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lean on the ball, straighten the opposite leg and elevate the arm on the same side. Feel for the stretch on the trunk on the opposite side of the lean. Hold. Breathe in, back to kneel position.