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Position : Stand

Stand with feet hip-width apart such that toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Walk heel to toe while moving the head side to side. Repeat.

Position : Stand

Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.

Position : Sit

Sit on the table/chair hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Q-ped

Lie on the stomach with legs straight forward and elbow bend to 90 degrees placed under the shoulders.

 

Form & Movement

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