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Position : Sit

Sit on the gym ball with hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in opposite direction side to side. Breathe in, roll back to centre. Repeat.

Position : Prone

Lie on the stomach with legs straight forward, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the arms, head and upper chest off the floor. Breathe in, lower the hands, head and upper chest back to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Back to starting position.

Position : Supine

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward. Breathe in, bend the leg back to starting positon and straighten the other leg forward. Repeat while alternating the legs.