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Position : Q-ped

Lie on the stomach, bend the knees and elbows to 90 degrees.

 

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 and knees are in line. Hold. Breathe in, lower the hips to starting position. Repeat.

Position : Stand

Stand with 2 pillows stacked on the side with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways. Breathe in, get off the pillow sideways. Repeat.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk forward such that the heel of the front foot is touching the toes of the back foot. alternately look up towards the ceiling and towards the floor while walking. continue walking with head motion.

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.