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Position : Stand

Stand on 2 pillows with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower one leg towards the floor sideways while bending the other knee. Breathe in, lower the other leg. Breathe out, get back on to the pillows and repeat.

Position : Stand

Stand facing the back rest of the chair with feet hip-width apart, place a finger on the back rest for balance/support if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintaining the balance, move the head up-down. Breathe in, back to starting position. Repeat.

Position : Prone

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, squeeze the buttocks and lower the hips towards the floor opening up the chest. Feel for the stretch in the front of trunk. Breathe out, lift the buttocks off the floor to back to starting position.

Position : Stand

Stand next to 2 pillows stacked on top of one another, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillows by the side followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.