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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 degrees, arms by the sides.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend to one side trying to slide the hand on the ball towards the floor. Breathe in, back to the starting position. Repeat alternating the side.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, elevate one arm overhead maintaining the core set. Breathe in, arm back to starting posiiton. Repeat.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. Repeat.

Position : Stand

Stand with 2 pillows in front,feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step over the pillow such as feet hip-width apart. Breathe in, arms elevated to 90 degrees forward, bend the knees and lower as if sitting on the chair to 90 degrees. Breathe out,squeeze the buttocks and push up to starting position. Repeat