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Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, loop a theraband on the thigh above the knees and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pull the theraband by moving the knees apart and lift the buttock off the floor by squeezing it. Breathe in, lower the buttocks maintaining the knee pull. Repeat.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, take a step forward, lower the body towards the floor by bending the knee and hip of front leg by 30 degrees. Breathe out, squeeze the buttocks and return back to standing position. Repeat.

Position : Stand

Stand with 2 pillows stacked on the side with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways. Breathe in, get off the pillow sideways. Repeat.

Position : Q-ped

On 4s with wrists under shoulders and knees under hips, straighten the knees and stay in plank position such that hips and trunk are in line.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor, bend the knee and try touching to the same side elbow. Breathe in, leg back to starting position. Repeat alternately.