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Position : Q-ped

Lie on the stomach with legs straight forward and elbow bend to 90 degrees placed under the shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and thighs and lift the hips off the floor such that head, shoulders, trunk, hips, knees and feet are in line. Hold. Breathe in, lower the hips to starting position. Repeat.

Position : Stand

Stand next to 2 pillows stacked on top of one another, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillows by the side followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.

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 : 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.