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Position : Stand

Stand with feet hip-width apart and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, take a step forward, lower the body towards the floor by bending the knee and hip of front leg by 30 degrees. Breathe out, squeeze the buttocks and return back to standing position. Repeat.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees straight and hips in line with the trunk.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the hips and knees off the floor such that neck, shoulder, trunk, hips, knees and feet are in one line. Hold. Breathe in, lower the hips and knees towards the floor back to starting position. Repeat.

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 : Supine

Sit with legs straight forward, hands placed behind the hips.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the buttocks off the floor such that trunk, hips and knees are in line. Lift one leg off the floor. Breathe in, lower the leg and lift other leg towards the ceiling. Repeat by alternating the leg lifts.