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Position : Hook-lying

Lie on back with feet off the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Supine

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

 

Form & Movement

Maintain chin tuck and blades set. Breathe out, pull the belly button towards the spine as if flattening the back and touching the floor. Hold. Breathe in, back to starting position.

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 in, lift one leg off the floor and place it on the step sideways. Breathe out, squeezing the buttocks stand up on the step by placing another foot. Lower down to the starting position 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.