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Position : Long Sitting

Sit, arms elevate to 90 degrees by the side and knees straight with a gym ball in between the ankle and toes pointing upward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the ankles and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Stand

Stand with 2 pillows stacked on the side with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways. Breathe in, get off the pillow sideways. Repeat.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 degrees, arms by the sides.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend to one side trying to slide the hand on the ball towards the floor. Breathe in, back to the starting position. Repeat alternating the side.