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Position : Stand

Stand with feet hip-width apart, lift one leg off the floor and maintain the balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, balancing on one leg reach forward in different directions with one hand. Repeat.

Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that the chest and stomach is resting on the ball and hands placed on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend backwards as if trying to see the ceiling. Feel for the stretch in the front of the chest and stomach. Bend forward to starting position.

Position : Supine

Lie on the back with feet on the floor and knees bend, hands on the knees.

 

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 facing a pillow and wall, step on the pillow and stand such that the heel of the front foot touches the toes of the back foot, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance toss ball on the wall in front. Repeat.