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Position : Sit

Sit on the gym ball, arms elevate to 90 degrees by the side and hips-knees angle is 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one knee forward. Breathe in, bend the knee to starting position. Repeat by alternating the legs.

Position : Sit

Sit, arms elevate to 90 degrees by the side and knees bend with a gym ball in between the knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the knees 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 : Kneel

Kneel next to a gym ball, place one hand on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lean on the ball, straighten the opposite leg and elevate the arm on the same side. Feel for the stretch on the trunk on the opposite side of the lean. Hold. Breathe in, back to kneel position.

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