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Position : Sit

Sit on a gym ball with feet on the floor such that hips-knees are bend at 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, slide one heel forward on the floor. Breathe in, slide the heel back to starting position. Repeat and alternate the legs.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand such that the heel of the front foot touches the toes of the back foot and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance reach forward with one arm. Repeat by changing the directions.

Position : Q-ped

On 4s such that knees under hips and wrists under shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate one arm as if reaching forward. Breathe out, lower the arm back to the floor. Repeat by switching sides.