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Position : Stand

Stand with 2 pillows stacked on the side with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways. Breathe in, get off the pillow sideways. Repeat.

Position : Prone

Lie on the ball such that stomach on the ball and toes on the floor, hands resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, push the ball with forearm and look up, arching the back. Breathe out, lower the trunk to starting position. Repeat.

Position : Stand

Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.

 

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 touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, elevate arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hips forward and backward. Repeat.