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Position : Stand

Stand on 2 pillows with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower one leg towards the floor sideways while bending the other knee. Breathe in, lower the other leg. Breathe out, get back on to the pillows and repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degree, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 2 inches and straighten the knee such that toes pointing towards the ceiling. Breathe out, bend the knee back to starting position. Repeat alternating the legs.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one feet off the floor followed by the other, using hands pull the knees to the chest. Feel for the stretch on the back of the trunk. Hold. Release the pull and back to starting position.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both the arms overhead maintaining core set. Breathe in, lower both arms to starting position. Repeat.