Stability-Ball Cobra Pose

1. Starting Position:

• Begin by kneeling on a mat with your knees about hip-width apart.

• Place the stability ball in front of you.

2. Positioning:

   • Lean your upper body forward and rest your chest on the stability ball.

   • Your hands should be placed on the ball, slightly ahead of your shoulders for support.

   • Keep your feet flat on the floor, and ensure that your body forms a straight line from your head to your knees.

3. Movement:

   • Engage your core and gently push your chest away from the ball, lifting your head and shoulders.

   • Allow your lower back to arch slightly as you lift.

   • Hold this position for a few seconds, breathing deeply.

4. Return:

   • Slowly lower your chest back down towards the ball, returning to the starting position.

5. Repetitions:

   • Repeat the movement for 8-12 repetitions, focusing on controlled and smooth movements.

Tips:

• Keep your neck neutral; avoid straining it by looking too far up or down.

• If you experience discomfort in your lower back, reduce the arching motion.

• Make sure to engage your core throughout the exercise for stability.