Julie Quah Yoga

Floating into alignment. Balancing prone extension over the ball forces deep back endurance, while forearm-supported knee tucks and single-leg lifts test your hip stability and upper body control. Precision in every breath!

Precision in every movement. Working with the ball and wall forces complete engagement, keeping the pelvis stable, the shoulders stacked, and the mind fully present. It’s not just about strength, it’s about body awareness.

Open your heart while firing up your core! This stability ball sequence offers the perfect blend of expansion and strength, draping back over the ball allows for deep, supported backbends that open the chest, release upper-body stiffness, and improve spinal mobility. Transitioning into targeted supine leg lifts strengthens the abdominal wall, stabilizes the pelvis, and delivers better posture alongside whole-body control.

A full-body stability ball yoga sequence designed to maximize fitness gains. Moving between supported inverted planks, back-extension holds, and boat pose ball passes activates deep stabilizing muscles, improves joint mobility, boosts balance, and burns core calories faster than mat-only work.

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Firing up the core with the stability ball! From elevated bridges and V-sits to seated single-leg balance work, this sequence builds deep abdominal strength, stability and control.

New to ball yoga? Join our beginners session every Wednesday!

Rule #1 of ball yoga: Keeping the ball still is 90% mental focus, 100% core effort and endless shakes. Nothing beats a session full of good vibes and functional strength!

Finding equilibrium through connection.

This partner sequence takes core conditioning off the mat and into a shared space. By coordinating movements, whether passing resistance, mirroring backbends, or connecting in plank extensions. You naturally refine your timing, spatial awareness and body control.

Synchronized Control: Matching your partner’s pacing forces you to move with intention rather than rushing through tough transitions.

Deeper Flexibility: Leveraged partner holds allow you to sink into back extensions and hip openers with full structural support.

Functional Balance & Coordination: Training on an unstable surface sharply tunes your nervous system, improving real-world agility and spatial awareness.

Correcting subtle side-to-side imbalances transforms how your body moves both on and off the mat.

Unlocking total-body strength, balance and spinal resilience through targeted stability work.

Combining lateral oblique work, single-leg balance, and seated postural controls creates a complete functional sequence. By using the instability of the ball, this full-body flow systematically strengthens weak links, corrects subtle side-to-side muscular imbalances and builds a supportive framework for the entire spine.

Lateral & Oblique Strength: Targets the obliques and gluteus medius to lock in pelvic stability, prevent hip sagging, and relieve lower back strain.

Unilateral Balance & Joint Fortification: Isolates one leg at a time to strengthen stabilizing ligaments around the ankles and knees while deeply opening tight hip flexors.

Deep Core & Postural Stamina: Activates the deep transverse abdominals and back extensors, creating an internal lift that decompress the lumbar spine and improves daily posture.

Training your body through every plane of motion builds the resilience, balance and control needed both on and off the mat.

Elevating posterior strength for total body balance.

Working against an unstable ball during bridge variations ignites the entire posterior chain targeting the glutes, hamstrings, and erector spinae simultaneously. Building robust posterior strength is essential for correcting daily postural imbalances, supporting the lower back, and driving athletic power.

▪️Stability Bridge Lifts: Driving down through the feet to engage the glutes, which helps stabilize the pelvis and reduce lumbar pressure.

▪️Single-Leg Bridge Extensions: Isolating one leg at a time to correct muscular imbalances and build unilateral hamstring resilience.

▪️Figure-Four Bridge Holds: Combining dynamic glute activation with deep hip-opener benefits to improve overall pelvic mobility.

Fortifying the back of the body provides the foundation for better posture, stronger movement, and a resilient spine.

In this ball yoga session, we use the ball as a supportive prop for down-dog variations and hip-elevated stretches which allows the spine to decompress effortlessly, creating space along its entire length. By resting the abdomen on the ball to deepen shoulder traction, floating one leg into a supported three-legged dog, or rolling forward into a restorative child's pose to lengthen the lats, these movements lighten the weight on the torso, make inversions accessible, and relieve lower back pressure so gravity and props can restore total freedom to the body.