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Position : Supine

Sit on the ball with feet on the floor and arms by the side, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line, straighten one knee forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead. Breathe in, lower the arms back to starting position. Repeat the arm motion.

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.

Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.

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.