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Position : Supine

Lie on the back with feet on the floor and knees bend, hands on the knees.

 

Form & Movement

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

Position : Stand

Stand with feet hip-width apart and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breath out, elevate one arm to 90 degrees in front and kick with the opposite leg keeping the knee straight. Try to touch them. 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.

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.