A simple, grounding movement that supports a subtle balance between relaxation and stability of the spine and core. This movement also encourages breath awareness, and full body connection from the souls of one’s feet up.

Stand with your arms wrapped around a Swiss ball, giving it a soft “hug.” Allow your chest and abdomen to rest against the ball, creating space between your scapula and upper back.

Breathe slowly and naturally, as you gently explore flexing the spine [folding forward] on the exhale — and expanding the front line of the body on the inhale in to stable flexion [back bend]. Engage core unit and buttocks for support.


This practice promotes spine and core health, with co-ordinated breath awareness.