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Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degree, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 2 inches and straighten the knee such that toes pointing towards the ceiling. Breathe out, bend the knee back to starting position. Repeat alternating the legs.

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 leg straight forward, place a gym ball between the feet, hands behind the head.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the ball and elevate the legs towards the ceiling such that feet facing the ceiling. Breathe out, lift the head and shoulder off the floor and twist such as trying to touch the elbow to the opposite leg. Breathe in, untwist and lower back to starting position. Repeat.

Position : Kneel

Kneeling in front of gym ball and arms resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball forward without moving the knees. Feel for the stretch under the shoulders and the side of the back. Hold. Breathe in, release the stretch.