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Position : Stand

Stand with 2 pillows in front,feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step over the pillow such as feet hip-width apart. Breathe in, arms elevated to 90 degrees forward, bend the knees and lower as if sitting on the chair to 90 degrees. Breathe out,squeeze the buttocks and push up to starting position. Repeat

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand, feet hip-width apart and arms by the side holding dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and lower the buttocks as if sitting back on the chair to 90 degrees. Breathe out, squeeze the buttocks and push up to standing position. Repeat.

Position : Supine

Lie on the back with legs straight forward, arms elevated to 90 degrees by the side, bend one knee.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the bend leg off the floor, twist the back and let the knee fall in the direction of opposite leg. Feel for the stretch on the side of the trunk of the bend knee. Hold. Breathe out, untwist and place the foot back to starting position.