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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 : Sit

Sit on the table/chair hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Stand

Stand next to a 6 inch step with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the step sideways followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Increase the speed gradually after getting the rhythm. Repeat

Position : Supine

Lie on the back, with feet on the gym ball such that hips-knees at 90-90 degress.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball to one side using your legs and core such that both buttocks are on the floor. Breathe in, roll back to centre. Repeat and switch sides.