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Position : Long Sitting

Sit, arms elevate to 90 degrees by the side and knees straight with a gym ball in between the ankle and toes pointing upward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the ankles and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Prone

Lie on the stomach, arms elevated overhead holding a gym ball and legs straight on the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift both legs off the floor; also lift the ball, head, arms, shoulders and upper chest off the floor by 4 inches. Breathe in, lower the upper chest, shoulders, arms, head and ball back to the floor. Repeat.

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 : Supine

Lie on the back with feet on the floor and knees bend, hands on the knees.

 

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.