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Position : Prone

Lie on the stomach with legs straight forward, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the arms, head and upper chest off the floor. Breathe in, lower the hands, head and upper chest back to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart facing the back rest of the chair, 2 pillows stacked in front, toes pointing forward, rest a finger on the back rest for support if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillows by lifting one leg off the floor and placing it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and hold the position. Lower down back to starting position.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one feet off the floor followed by the other, using hands pull the knees to the chest. Feel for the stretch on the back of the trunk. Hold. Release the pull and back to starting position.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degree, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 2 inches and straighten the knee such that toes pointing towards the ceiling. Breathe out, bend the knee back to starting position. Repeat alternating the legs.