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Position : Stand

Stand next to 2 pillows with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways such that toes pointing forward. Breathe in, get off the pillow sideways. Increase the intensity. Repeat.

Position : Prone

Lie on the stomach with legs straight forward, elevate the arms overhead holding a gym ball.

 

Form & Movement

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

Position : Stand

Stand with feet hip-width apart such toes pointing forward and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor by bending the hips and knee to 90 degrees. Breathe in, lower the leg back to starting position. Repeat with the other leg and alternate.

Position : Stand

Stand on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower the unaffected leg down towards the floor sideways while bending the knee on the step. Lower the other leg on the floor. Climb back on the step to starting position and repeat.