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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.

Position : Hook-lying

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

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe in, gently move one knee out with feet on the ground. Breathe out, knee back to starting position. Repeat and switch legs.

Position : Stand

Stand with feet hip-width apart with the back facing the wall, rest the back on the wall and squat to 90 degrees such that the buttock is in contact with the wall and arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the heels off the floor and press the buttocks in the direction of the wall using the legs. Hold. Breathe in, release the push, squeeze the buttocks and stand up to starting position. Repeat.

Position : Stand

Stand facing a pillow and wall, step on the pillow and stand such that the heel of the front foot touches the toes of the back foot, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance toss ball on the wall in front. Repeat.