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Position : Stand

Stand with feet hip-width apart and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend forward through the hips. Hold the position. Breathe in, squeeze the buttocks and straighten to the starting position. Repeat.

Position : Supine

Lie on the stomach with feet on the floor and knees bend, hands behind the head such that elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, crunch the abs up and across trying to touch opposite elbow and knee. Breathe in, lower down back to starting positon. Repeat alternately.

Position : Sit

Sit on the table/chair hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Stand

Stand facing the wall on a pillow with feet hip-width apart and toes pointing forward, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, stand with feet close together, maintaining the balance, toss the ball on the wall forward. Repeat.