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Position : Stand

Stand facing a pillow with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillow such that the feet touching each other. Maintaining the balance, reach forward in different directions with one hand. Repeat.

Position : Q-ped

Lie on the stomach, bend the knees and elbows to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and thighs and lift the hips off the floor such that head, shoulders, trunk, hips and knees are in line. Hold. Breathe in, lower the hips to starting position. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90 degree, hands behind the head such that elbows pointing outside.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and twist trunk to the same side of raised leg. Breathe in, untwist back to starting position. Repeat, alternate sides.

Position : Supine

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor by 4 inches and straighten the knee such as kicking forward. Breathe in, bend the knee and lower the foot on the floor at the same time lift the other foot off the floor and straighten the knee. Repeat alternately.