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Position : Q-ped

On 4s such that knees under hips and hands under shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, squeeze the buttocks and slide the toes of one foot away from the body straightening the knee. Breathe out, slide back to starting position. Switch sides and repeat.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, both hands on the waist.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, side bend to one side as if trying to touch the elbow to floor. Breathe out, back to the starting position. Repeat on the other side.

Position : Stand

Stand facing the back rest of the chair and pillow placed in front, place a finger on the back rest for the balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one leg on the pillow followed by the other leg, touching heel to toe. Maintain the balance and hold the position. Back to starting position. Repeat.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keep the feet apart and maintain the balance. Breathe in, back to starting position. Repeat.