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Position : Stand

Stand next to the chair with feet hip-width apart and toes pointing forward, place one finger on the back rest of the chair for balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, shift weight on one leg and hold. Breathe in, shift the weight to another leg. Repeat.

Position : Supine

Lie on the back with legs straight forward, arms elevated to 90 degrees by the side, bend one knee.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the bend leg off the floor, twist the back and let the knee fall in the direction of opposite leg. Feel for the stretch on the side of the trunk of the bend knee. Hold. Breathe out, untwist and place the foot back to starting position.

Position : Stand

Stand facing the wall with feet hip-width apart such that toes pointing forward and equal weight on both legs, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touches each other and toes pointing forward. Maintain the balance and toss the ball on the wall forward. Repeat

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.