Hug a Ball

Execution

1. Lower your hips gradually toward the floor into a deep squat, with the ball still held between your inner thighs.
2. Wrap your arms around the ball and rest your chest on it so it carries part of your upper body's weight.
3. Keep your heels down and your knees tracking over your toes, going only as low as stays comfortable instead of forcing it.
4. Relax your back and neck, letting the spine lengthen gently under gravity.
5. Hold this position for 20-30 seconds, breathing slow and deep.
6. Push gently into the ball and drive through the floor to stand back up, steadying yourself before you repeat.

Quick cues

• Hug the ball, relax the back.
• Knees track over your toes.
• Hang soft like a towel folded over it.
• Hold the full 20-30 seconds.
• Rise by pushing into the ball.

Common faults

• Fault: The knees caving inward as the hips lower

  Fix: Push the knees out along the line of your toes from the first inch of the descent and hold them there for the whole stretch.

• Fault: Tensing the back and neck instead of relaxing them

  Fix: Actively relax the shoulders and let the head hang naturally toward the ball.

• Fault: Standing up abruptly after a long hold

  Fix: Push into the ball slowly and rise to standing over a few breaths.