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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, bend forward through the hips and twist to one side. Breathe in, untwist to center, straighten back to starting position. Repeat by alternating the twist to either sides.

Position : Supine

Lie on the back with feet off the floor and hips-knees at 90-90 degrees, elevate the arms over head. Maintain chin tuck, blade set and core set. Breathe out, lower one leg towards the floor by straightening the knee and touch the bend knee with the opposite hand. Breathe in, back to starting position. Repeat by alternating the leg-hand motions.

Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways such that one leg crosses the other leg from front. Breathe in, move the other leg to the starting position. Repeat.

Position : Prone

Lie on the stomach with feet straight forward, elevate the arms overhead.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the arms, head and upper chest off the floor. Breathe in, lower the hands, head and upper chest back to starting position. Repeat.