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Position : Hook-lying

Lie on the back, hands behind the head with elbows away from each other and legs straight placed on a gym ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite foot by lifting the opposite leg straight off the ball. Breathe out, untwist and lower the leg on the ball and lower the upper trunk, shoulders and head on the floor. Repeat.

Position : Supine

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

 

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.

Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Back to starting position.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways such that one leg crosses the other leg from behind. Breathe in, move the other leg to the starting position. Repeat.