FEET TOGETHER OR
FEET PARALLEL
THE FEET ARE ABOUT ONE (1)
INCH APART, TOES POINTING
FORWARD. ARMS AT THE
SIDES.

STRIDE POSITION
THE FEET ARE ABOUT 12 INCHES
WIDE OR MORE. THE WEIGHT
OF THE BODY IS ON BOTH FEET
AND THE TRUNK IS AT THE
CENTER.

ARABESQUE

LUNGE POSITION
BEND ONE KNEE, THE
OTHER LEG STRAIGHT.
WEIGHT ON BOTH FEET.
HAND ON HIPS.

DEEP LUNGE

HALF-KNEE BEND
FEET TOGETHER, BEND YOUR
KNEES TO ABOUT 45 DEG.
ANGLE; FEET FLAT ON THE
FLOOR, BODY ERECT; HANDS
ON HIPS.

FULL KNEES BEND OR
SQUAT POSITION
THE KNEES ARE FULLY BENT, SIT
ON THE HEELS OF THE FEET. THE
WEIGHT OF THE BODY IN ON THE
BALLS OF THE FEET.

SITTING POSITIONS

LONG SITTING
POSITION
SITTING WITH LEGS
EXTENDED FORWARD, TOES
POINTED; TRUNK ERECT
AND HANDS ON HIPS

TUCK SITTING
POSITION
SIT ON BUTTOCKS, BEND KNEES
CLOSE TO THE BODY; ROUND BACK
SO THAT THE FOREHEAD AND THE
KNEES ARE IN CONTACT; HOLD SHIN
OF LEGS

HOOK SITTING
POSITION
SIT ON BUTTOCKS, BEND
KNEES CLOSE TO THE BODY.
TRUNK ERECT, HANDS ON SHIN
OF THE LEGS

LONG SITTING REST
POSITION
LEGS ARE EXTENDED
FORWARD; HANDS AT THE
REAR ON THE FLOOR. ELBOW
AND TRUNK STRAIGHT.

V-SIT WITH
ARM SUPPORT

STRIDE SITTING POSITION
SITTING ON BUTTOCKS,
SPREAD LEGS APART, TRUNK
ERECT, HANDS ON THIGHS

SIDE SITTING
POSITION
SITTING ON BUTTOCKS,
BEND RIGHT OR LEFT LEG IN
FRONT; OTHER LEG EXTENDED
SIDEWARD. HANDS ON
KNEES

HURDLE SITTING
POSITION
SITTING ON BUTTOCKS, BEND RIGHT
LEG AT THE BACK ABOUT 90 DEG.
ANGLE, THE OTHER LEG EXTENDED
DIAGONALLY FORWARD.

HEELS SIT
FROM KNEELING POSITION,
SIT ON THE HEELS OF FEET,
TOES POINTED, HANDS ON
HIPS.

CROSS SITTING
POSITION

FROG SITTING OR
TAILOR SITTING
POSITION

KNEELINGPOSITIONS

KNEELING POSITION
KNEEL ON BOTH KNEES,
KNEES CLOSE TOGETHER,
BODY ERECT, HANDS ON
HIPS.

STRIDE KNEELING
POSITION

HALF KNEELING
POSITION

KNEELING POSITION
WITH ONE LEG
EXTENDED SIDEWARD

KNEELING POSITION
WITH ONE LEG
EXTENDED, HAND
SUPPORT

LYING POSITIONS

BACK OR SUPINE LYING
POSITION
LYING ON BACK, THE BODY
IS WELL EXTENDED, ARMS
OVERHEAD, TOES POINTED.

DISH
WHILE LYING ON BACK,
LIFT THE HEAD, ARMS, AND
LEGS AT THE SAME TIME

FRONT OR PRONE
LYING POSITION
BODY IS WELL EXTENDED
AND IN FRONT OF THE
BODY IN CONTACT WITH
THE FLOOR. TOES
POINTED, ARMS
FORWARD.

SWAN
WHILE LYING ON PRONE
LYING POSITION, LIFT
HEAD, ARMS, AND LEGS
AT THE SAME TIME.

HOOK LYING
POSITION
IN BACK LYING POSITION,
BEND KNEES, FEET FLAT ON
THE FLOOR, ARMS
OVERHEAD

PRONE LYING POSITION
WITH ANKLE HOLD
FROM SWAN POSITION, HOLD
THE ANKLES TO LIFT THE
CHEST AND LEGS AT THE SAME
TIME.

SIDE LYING POSITION
WITH THE BODY WELL-EXTENDED,
THE SIDE OF THE BODY IS IN
CONTACT WITH THE FLOOR, ONE
HAND ON THE FLOOR OVERHEAD.
TOES POINTED

TUCK LYING POSITION
LYING ON THE BACK, PULL
THE KNEES CLOSE TO THE
FOREHEAD, HOLD SHIN OF
LEGS.

ARM SUPPORT POSITIONS

SUPINE OR BACK ARM
SUPPORT
FROM A LONG SITTING POSITION, LIFT
THE BODY WITH STRAIGHT ARMS
SUPPORT. BODY, LEGS AND TOES ARE
WELL-EXTENDED AND IN ONE
STRAIGHT LINE.

SIDE ARM SUPPORT
THE BODY IS SUPPORTED
WITH THE RIGHT OR LEFT
ARM; BODY IS WELL-
EXTENDED.

PRONE OR FRONT ARM
SUPPORT
FROM A PRONE LYING POSITION, LIFT
THE BODY WITH STRAIGHT ARMS
SUPPORT; BODY, LEGS, AND TOES
WELL-EXTENDED AND IN ONE
STRAIGHT LINE.

FOUR BASE POSITIONS

DOG STAND
POSITION
FROM A KNEELING POSITION,
PLACE THE HANDS ON THE FLOOR,
ELBOWS STRAIGHT, TOES
POINTED; THE KNEES AND HANDS
ARE THE BASE OF SUPPORT.

KNEE SCALE

BRIDGE STAND
POSITION
FROM A HOOK SITTING
POSITION, LIFT THE TRUNK;
LEGS AND ARMS IN RIGHT
ANGLE WITH THE TRUNK.

HAND POSITIONS

HANDS ON WAIST
PLACE HANDS ON WAIST,
FINGERS POINTING FRONT,
THUMBS POINTING
BACKWARD.

HANDS ON CHEST
PALMS FACING DOWN,
THUMBS TOUCHING THE
CHEST, ELBOWS IN LINE
WITH THE SHOULDERS

HANDS ON
SHOULDERS
BEND ARMS FROM THE ELBOW,
FINGER TIPS TOUCHING THE
SHOULDERS, ELBOW IN LINE
WITH THE SHOULDERS, RIB
CAGE LIFTED.

HANDS ON HIPS
PLACE HANDS ON HIPS,
THUMBS POINTING BACK
AND FINGERS POINTING
FRONT.

HANDS ON NECK
BEND ARMS FROM THE ELBOWS,
PLACE HANDS BEHIND THE NECK,
FINGER TIPS MEETING EACH
OTHER, ELBOWS IN LINE WITH THE
SHOULDERS.

ARM POSITIONS

ARMS
FORWARD
RAISE ARMS FORWARD.
HANDS IN LINE WITH THE
SHOULDERS, ELBOWS
EXTENDED

ARMS
SIDEWARD
RAISE ARMS SIDEWARD,
PALMS FACING DOWN,
FINGER TIPS IN LINE WITH
THE SHOULDER.

ARMS
UPWARD
RAISE ARMS UPWARD,
PALMS FACING EACH
OTHER, ELBOWS TOUCHING
THE EARS, THE WHOLE ARM
IN LINE WITH THE BODY.

A. ARMS IN OBLIQUE POSITIONS

ARMS OBLIQUELY
FORWARD
DOWNWARD

ARMS OBLIQUELY
BACKWARD
DOWNWARD

ARMS OBLIQUELY
SIDEWARD
DOWNWARD

ARMS OBLIQUELY
SIDEWARD
UPWARD

B. ARMS IN T-POSITIONS

ARMS IN T-POSITION

ARMS IN REVERSE
T-POSITION

•“AN OUNCE OF EXPERIENCE IS BETTER THAN A TON OF THEORY”
(JOHN DEWEY, 1961)