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Position : Supine

Lie on the back, arms by the side, feet on the ball such that hips-knees bend to 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead and slide the ball away from the body by straightening the knees. Breathe in, bring the ball and arms back to starting position. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms crossed over the chest Maintain chin tuck, blades set and core set.

 

Form & Movement

Breathe in, move both knees out with feet on the floor. Breath out, knees back together to starting position. Repeat.

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 : Supine

Lie on the back with feet off the floor and hips-knees at 90-90 degrees, elevate the arms over head. Maintain chin tuck, blade set and core set. Breathe out, lower one leg towards the floor by straightening the knee and touch the bend knee with the opposite hand. Breathe in, back to starting position. Repeat by alternating the leg-hand motions.