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Position : Stand

Stand with feet hip-width apart with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk forward such that the heel of the front foot is touching the toes of the back foot. alternately look up towards the ceiling and towards the floor while walking. continue walking with head motion.

Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.

Position : Supine

Lie on the back, with feet on the gym ball such that hips-knees at 90-90 degress.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball to one side using your legs and core such that both buttocks are on the floor. Breathe in, roll back to centre. Repeat and switch sides.

Position : Supine

Lie on the back with feet on the floor and knees bend, hands on the knees.

 

Form & Movement

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