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Position : Hook-lying

Lie on back with feet off the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Supine

Lie on back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor by 4 inches and straighten the knee such as kicking forward. Breathe in, bend the knee and lower the foot on the floor at the same time lift the other foot off the floor and straighten the knee. Repeat alternately.

Position : Supine

Sit on the ball, roll forward on the ball such that hips are off the floor, trunk, hips and knees in straight line and hands holding medicine ball close to the chest in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the position, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head back on the ball. Repeat.

Position : Stand

Stand next to the chair with feet 6-8 inches away from each other and toes pointing forward, hold the back rest for balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move one leg close to the other such that feet are hip-width apart. Maintain the balance and hold the position. Back to starting position.