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Position : Stand

Stand with feet hip-width apart and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breath out, elevate one arm to 90 degrees in front and kick with the opposite leg keeping the knee straight. Try to touch them. Repeat.

Position : Stand

Stand next to 2 pillows stacked on top of one another, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillows by the side followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.

Position : Stand

Stand facing 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 followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees straight and hips in line with the trunk.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the hips and knees off the floor such that neck, shoulder, trunk, hips, knees and feet are in one line. Hold. Breathe in, lower the hips and knees towards the floor back to starting position. Repeat.