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Position : Sit

Sit, arms elevate to 90 degrees by the side and knees bend with a gym ball in between the knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the knees and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, both hands on the waist.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, side bend to one side as if trying to touch the elbow to floor. Breathe out, back to the starting position. Repeat on the other side.

Position : Stand

Stand facing a pillow with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillow such that the feet touching each other. Maintaining the balance, reach forward in different directions with one hand. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90 degree, hands behind the head such that elbows pointing outside.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and twist trunk to the same side of raised leg. Breathe in, untwist back to starting position. Repeat, alternate sides.