Stability-Ball Cat Cow
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a yoga mat on the floor and position a stability ball in front of you.
Kneel on the mat and rest your forearms and hands gently on the top of the stability ball.
Movement
Cat Phase: Exhale deeply as you round your spine toward the ceiling, tilting your chin toward your chest and tucking your pelvis. Imagine pulling your belly button toward your spine and pushing lightly into the ball with your forearms.
Cow Phase: Inhale deeply as you gently arch your back, lifting your chest and tailbone toward the ceiling. Allow your shoulders to retract and gaze slightly forward or up.
Flow: Maintain a slow, controlled rhythm, transitioning smoothly between the rounded 'cat' position and the arched 'cow' position as you breathe.
Form Tips
Keep the movement gentle and fluid; focus on mobilizing the vertebrae rather than pushing for a maximum range of motion.
Use the ball for support and to guide your spinal extension and flexion.