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Position : Stand

Stand with 2 pillows stacked in front and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow by placing one leg on the pillow followed by other. Breathe in, get off the pillow in front. Repeat. Can increase the intensity.

Position : Stand

Stand facing a pillow which is placed on a step such that toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one leg off the floor and place it on the pillow forward. Breathe out, squeezing the buttocks and core, stand up on the step by placing another foot. Lower down to the starting position by place one foot on the floor behind followed by another. Repeat.

Position : Stand

Stand with feet hip-width apart, toes pointing forward, loop a theraband around the legs above ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and pulling the band, walk backward by placing the feet diagonally out at 45 degrees. Breathe in, bring the other foot close to the back foot. Repeat in an opposite direction.

Position : Supine

Lie on the back with feet on the floor and knees bend, hands behind the head such that elbows away from each other.

 

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.