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Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.

Position : Stand

Stand with feet hip width apart, bend both knees to 20 degrees, elevate the arms in front, clasp the hands such that palm facing away.

 

Form & Movement

Maintain the chin tuck, core set and blades set. Breathe out, reach forward and round your shoulders. Feel for the stretch in the mid back. Breathe in, release the reach and back to starting position.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, hands behind the head with elbows away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift both feet off the floor such that hips-knees at 90-90. Maintaining core set, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite knee. Breathe in, back to starting position. Switch sides. Repeat alternately.

Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.