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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 : 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 with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.

Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.