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Position : Prone

Lie on the stomach with legs straight forward, arms by the side and knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the leg towards the ceiling keeping the knee straight. Breathe in, lower the leg to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways alternating one leg crossing the other leg forward and backward. Repeat, gradually increase the speed and intensity

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 facing the chair, rest the hand on the chair for support/balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend both the knees and lower towards the floor by 30 degrees as if sitting back on the chair (squat). Breathe out, squeeze the buttocks and push up to starting position. Repeat.