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Position : Stand

Stand on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower the unaffected leg down towards the floor sideways while bending the knee on the step. Lower the other leg on the floor. Climb back on the step to starting position and repeat.

Position : Hook-lying

Lie on back with feet off the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the arms overhead. Breathe out, lower the arms back to starting position. Repeat.

Position : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the head position forward, rotate the trunk and arms to one side. Breathe in, rotate back to straight positon. Repeat.