The Chi Ball method of exercise is a holistic therapeutic approach to exercise that uses a small weighted ball. The practice is a blend of six exercise modalities which includes elements from Tai Chi, Qi Gong, yoga, Pilates, Chi Ball Dance and the Feldenkrais Method and meditation. Classes that use the Chi Ball method emphasize harmony and balance of the body, with a foundation in Chinese medicine philosophies like yin and yang, the five elements theory, which are wood, fire, earth, metal and water, and the meridian system, which is the distribution network that links different parts of our body together. The goal of Chi Ball exercises is to leave the participant feeling centered, rejuvenated and deeply relaxed.
Yoga Triangle Pose - Fire Element
Yoga triangle pose strengthens your back, legs and hips as well as enhances balance. Adding a Chi Ball to the pose allows you to strengthen and tone your arms as well. Stand with your left leg place about 3 feet in front of your right leg. Keep your front foot facing straight ahead as you turn your right foot out to the side at about a 45-degree angle. Keep both legs straight, rotate your torso open as you reach your left hand down to the floor just inside your left foot. Hold the Chi Ball in your right hand and extend your arm up straight toward the ceiling so that there is one straight line from hand to hand. Turn your head and your gaze toward the Chi Ball. Try to keep your spine straight and your hips stacked one on top of the other, with your abdominals tucked in. Breath deeply and relax into the pose. Perform the exercise on the other side with the opposite arm.
Pilates Ab Roll Down - Earth Element
This exercise strengthens the core from your abdominals through to your lower back muscles. The Chi Ball is held and squeezed between your knees, which strengthens your thigh muscles as you focus your energy on your core. Position yourself on your sitting bones with your feet placed flat on the floor, knees bent, with the Chi Ball held tightly between them. Raise your arms up to shoulder height with your hands outstretched toward your thighs, palms facing each other. Pull your navel toward your spine and slowly lower your back toward the floor. About halfway to the floor, exhale and return to the beginning position.
Chi Ball Dance - Wood and Fire Element
This Chi Ball dance move empowers the upper body muscles and stretches your waist as you flow from side to side. Stand tall with your feet placed a little more than hip-width apart. Holding the Chi Ball in your right hand, step to your right and touch your left toe close to your right foot, as you sweep your arm up over your head in an arc motion stretching it up, over and across to the outside of your right thigh, just above your knee. Your head and gaze should follow the flow of the movement. Reach across your body with your left hand and grasp the ball. Step to your left and repeat the dance movement, bringing your right toe next to your left foot as you sweep the ball up and over your head to your left thigh.
Member Comments