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Position : Q-ped

On 4s such that wrists under the shoulders and knees under the hips.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and maintaining the knee at 90 degrees,lift the knee towards the ceiling by the side. Breathe in, lower the knee back to 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 with the back facing the wall, rest the back on the wall and squat to 90 degrees such that the buttock is in contact with the wall and arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the heels off the floor and press the buttocks in the direction of the wall using the legs. Hold. Breathe in, release the push, squeeze the buttocks and stand up 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, bend one knee and lower the other foot towards the floor forward followed by another foot. Repeat.