A stability and coordination practice performed in a quadruped position using a Swiss ball to challenge balance, awareness, and core integration.

Begin on all fours, with hands or knees in contact with the floor and a Swiss ball placed under one point of support (such as the shins, knees, or hands, depending on variation). Gradually explore shifting weight and finding equilibrium while maintaining a steady, relaxed breath.

Allow small adjustments to happen organically rather than forcing stability. Notice how the spine, shoulders, and hips respond to the instability of the ball, and use gentle engagement to stay present and organized.

This practice enhances proprioception, deep core awareness, and whole-body coordination through subtle balance challenges.