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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 : Supine

Lie on the back, with feet on the gym ball such that hips-knees at 90-90 degress.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball to one side using your legs and core such that both buttocks are on the floor. Breathe in, roll back to centre. Repeat and switch sides.

Position : Stand

Stand with feet 14-16 inches apart and elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, side bend on one side as if trying to touch the hand to foot on the same side. Feel for the stretch on the side of the elevated arm. Hold. Breathe in, straighten back to starting position.

Position : Supine

Sit on the ball, roll forward on the ball such that upper body on the ball and hips off the ball by squeezing the buttocks, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms towards the ceiling, open the arms to the side in the direction of floor. Breathe in, move back the arms facing the ceiling. Repeat the arm motion.