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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 : 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 with feet hip width apart, bend the knees to 30 degrees and arms behind the neck.

 

Form & Movement

Maintain the core set, chin tuck and blades set. Breath out, bend the entire body from neck, trunk and hip forward. Feel for the stretch in the upper back and neck region. Breathe in, back to starting position.

Position : Stand

Stand on 1 pillow next to the wall with feet touching each other and toes pointing forward, holding a ball in both hands in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out,maintaining the balance, rotate the trunk and toss the ball on the wall sideways. Repeat.