Scribd
Upload
414 views46 pages

Exercise Starting Positions Guide

This document outlines basic exercise positions for standing, sitting, kneeling, lying, and hand/arm positions. It describes over 50 different positions including feet together, lunge, full knee bend, long sitting, hook sitting, back lying, side lying, dog stand, bridge stand, arms forward, and T-positions. The positions provide a foundation for beginning various exercises by defining how the body is arranged and where it finds support.

Uploaded by

nixanty123
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
414 views46 pages

Exercise Starting Positions Guide

This document outlines basic exercise positions for standing, sitting, kneeling, lying, and hand/arm positions. It describes over 50 different positions including feet together, lunge, full knee bend, long sitting, hook sitting, back lying, side lying, dog stand, bridge stand, arms forward, and T-positions. The positions provide a foundation for beginning various exercises by defining how the body is arranged and where it finds support.

Uploaded by

nixanty123
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 46

Basic Positions

Where Most
Exercises Begin
Standing Positions
1 1. Feet together or Feet Parallel
22Stride 2. Stride
position Position
3. Lunge Position
4. Half-knee Bend

Feet together,
bend knees to
about 45 angles;
feet flat on the
floor, body erect.
5. Full Knees Bend

The knees
are fully bent; sit
on the heels of
the feet. The
weight of the
body on the balls
of the feet.
Sitting Positions
1. Long Sitting Position

Sitting with
legs extended
forward, toes
pointed, trunk
erect, and hands
on hips.
2. Hook Sitting Position

Sit on your
buttocks; bend your
knees close to the
body. Trunk erect.
Hands on the shin
of the legs.
3. Long Sitting Rest Position

Legs and toes


are extended
forward; hands at
the rear on the
floor. Elbow and
body straight.
4. Tuck Sitting Position

Sit on your
buttocks; bend your
knees close to the
body; round your
back so that the
forehead and knees
are in contact. Hold
the shin of the legs.
5. Stride Sitting Position
6. Side Sitting Position

Sit on your
buttocks; bend
your right or left
leg in front; other
leg extended
sideward. Hands
on knees.
7. Hurdle Sitting Position
Sitting on the
buttocks; bend the
right leg at the
back at about a
90-degree angle;
the other leg
extended
diagonally forward.
8. Heels Sit
9. Cross sitting
10. Frog sitting
Kneeling Position
1. Kneeling Position
2. Stride Kneeling Position

Kneel on
both knees with
knees apart.
3. Half-Kneeling Position
Right or Left
4. Kneeling Position One Leg

Extend sideward,
kneeling on one
leg, the other
extended
sideward, forward,
or backward.
Lying Position
1. Back or Supine Lying Position

Lying on
the back, the
body is well
extended, arms
overhead, toes
pointed.
2. Front or Prone Lying Position

The body is
well extended and
in front of the
body in contact
with the floor. Toes
are pointed, and
arms are raised
forward.
3. 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, and the
other hand bent close
to the chest. Palms on
the floor. Toes pointed.
4 4. Hook Lying Position

In a back lying
position, bend your
knees, with the feet
close to the
buttocks and feet
flat on the floor.
Arms overhead.
5. Tuck Lying Position
Four-Base Positions
1. Dog Stand Position

From a kneeling
position, place the
hands on the floor,
elbows straight, and
toes pointed; the
knees and hands are
the base of support.
2. Bridge Stand Positions
Hand Positions
1. Hands on Waist
2. Hands on Chest
3. Hands on Shoulders
4. Hands on Neck
5. Hands on Hips
Arms Positions
1. Arms Forward
2. Arms Sideward
3. Arms Upward
4. Arms Oblique Positions
Forward Downward
Backward Downward
Sideward Downward
Upward Downward
5. Arms in T-Positions

You might also like