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Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, 2 pillows stacked in front, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillows by lifting one leg off the floor and placing it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Lower down back to starting position.

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 : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.

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.