Exercise guide
Downward Facing Balance
The Downward Facing Balance is performed face down over an exercise ball with the hands on the floor and the legs lifted behind the body. The glutes and hamstrings help raise and hold the legs while the abdominals stabilize the torso. The arms support the upper body as the ball rests beneath the stomach or hips.
Training context
Setup cues for the Downward Facing Balance
The source instructions are brief, so exact ball placement may vary. Position the ball where the torso can remain supported without excessive pressure on the lower back, ribs, or abdomen.
Use a clear nonslip floor and begin near enough to the ground that you can step down easily. The ball should not roll sideways as the hands walk forward.
Technique overview
Walk forward only as far as you can balance
Lie face down over the ball and place both hands firmly on the floor. Walk the hands forward gradually while extending the elbows and lifting the legs behind you. Keep the hips level and avoid throwing the legs upward. Reverse the hand steps slowly to return and dismount safely.
Treat this as an overview and use a range, pace, and setup you can control.