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Position : Hook-lying

Lie on the back, arms crossed over the chest and hips-knees bend to 90-90 degrees with feet off the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lower one foot on the floor. Breathe out, lift the leg off the floor to starting position at the same time lower the other leg towards 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 on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower the unaffected leg down towards the floor sideways while bending the knee on the step. Lower the other leg on the floor. Climb back on the step to starting position and repeat.

Position : Supine

Lie on the back with legs straight forward and toes pointing towards the ceiling, loop a theraband around the legs just above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move the leg away from the body. Breathe in, slide the leg back to starting position. Repeat.