exercise ball yoga workout

exercise ball yoga workout

If you love yoga, there are many ways to change up your regular routine. The first is adding new tools to the mix - a great option is to use an exercise ball. The exercise ball gives your body another kind of support to help increase your balance and flexibility.

The stability ball is a great way to get extra support for movements that require strength and flexibility, and it also adds a balance challenge for some poses. Instability increases exercise, activates different muscles, and strengthens the connective tissue that supports the joints of the body.

The size of the ball makes a difference and you may want to use a smaller ball for certain movements. Take your time with these movements and use additional support if necessary.

Rolling squat ball

Stand with your feet hip-width apart and the ball in front of you. Bend at your hips, keeping your back straight and your abdominal muscles tight, put your hands on the ball. Sit down, push your hips back, keeping your knees behind your toes, and roll the ball as far as you can, with your arms and chest extended. Inhale and straighten your knees as you roll the ball inward. Repeat for 10 reps.

Up and down in the face of the dog

Place the ball on the mat and bend down with the ball in front of you. Tilt your torso toward the ball, and roll forward until your hips are centered on the ball, and your legs are straight behind you. Squeeze the ball with your hands and inhale as you lift your chest up and extend your arms, looking up in a downward-facing dog position.

Exhale and roll forward, place your hands on the floor and push your body up into an inverted V position, with your arms, legs and heels straight on the floor, as in a downward facing dog. Position the ball so that your chest and upper thighs are supported, if possible. If the ball is larger, you may need to do this movement without the ball.

Inhale and turn the dog over, alternating each position for 10 repetitions.

Dog facing down with leg raised to extend lunge

In a downward facing dog with the ball supported for the chest and thighs, inhale and raise the right leg until it is in a straight line with the body. Holding your breath, lower your leg and rotate it toward the floor, knee next to the ball. Tilt your hips toward the ball for support and extend your arms over your head.

Hold for three to five breaths, then lift your back knee off the floor, using the ball to support your hips. Hold for three breaths and repeat this series with the other leg.

Spinal rotation sitting

Sit on the ball and if you need more stability make sure the ball is facing the wall. Extend your legs forward, wider than your shoulders. Bend your feet and raise your arms up and out to the shoulders.

Sit up straight, keeping your back straight, rotate your torso to the right and extend your left arm toward your right foot. Feel the stretch in the hamstrings and feel the contraction of the core muscles. Rotate to the middle and then to the left to reach your toes. Keep twisting, concentrating on lengthening your spine. Repeat for 10 reps on each side.

Sitting pose stork

This movement can be very challenging, so you can do it on a chair or place the ball against a wall for support. You can also sit sideways against a wall and maintain your balance.

Sit on the ball and place your right foot on top of your left knee. This will force you to balance with your left foot while the ball is moving, which is very difficult. When you have balance, place your palms together in front of your chest. Inhale and slowly raise your arms above your head, bend forward to deepen the stretch if you can. Again, this will add more challenge to your balance, so adjust as needed to stay safe.

• Hold for three breaths, then lower and repeat on the other side.
• The first warrior to the second warrior and side angle
• Get into a lunge position on the ball, with your right leg forward and your left leg