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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 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 such that the heel of the front foot touches the toes of the back foot and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance reach forward with one arm. Repeat by changing the directions.

Position : Q-ped

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the knee bend to 90 degrees, kick up towards the ceiling. Breathe in, lower the leg to starting position. Repeat.