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Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.

Position : Hook-lying

Lie on the back, arms crossed over the chest and feet on the floor with knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 4 inches. Breathe out, foot back on the floor and lift the other foot off the floor. Repeat.

Position : Stand

Stand facing a pillow and wall, step on the pillow and stand such that the heel of the front foot touches the toes of the back foot, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance toss ball on the wall in front. Repeat.

Position : Stand

Stand facing the back rest of the chair with feet hip-width apart, place a finger on the back rest for balance/support if required.

 

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. Maintaining the balance, move the head side-side. Breathe in, back to starting position. Repeat.