Using yoga for stress involves incorporating slow and methodical movements with steady and deep breathing. Adding a stability ball to a yoga routine can simultaneously provide core strength and toning, as well as relaxation.The idea of the fitness ball originated from the need for physical therapists to slowly introduce a patient to stabilizing or strengthening exercise, but they have slowly been incorporated into normal fitness routines. Aside from its uses during yoga, the yoga or fitness ball can be used in place of weights to provide a full body exercise regimen.
Step 1
Lie face up with your back on the ball. Get as comfortable as possible, keeping your back supported. Take a deep breath and allow your hips and head to relax. Let your arms fall to either side of the ball, feeling the stretch across your chest. Hold for 15 seconds. Come out of the stretch slowly. Repeat three times.
Step 2
Lie on your back on the ball. Bend your knees so that the ball now rests against your upper back. Raise your arms, extending them above your head. Hold this position as you slowly extend your legs, leaning your body back against the ball. Hold this stretch for 10 seconds before bending your knees and relaxing your arms back down to your sides. Hold for 5 to 10 seconds. Repeat three times.
Step 3
Kneel on the mat, facing the ball. Keeping your knees directly over your hips, curl your body around the ball. Allow your arms to hang freely at the sides. Using your stomach and back muscles, lift your chest off the ball. Keep your neck and spine aligned. Support your weight on the ball. Raise your arms out to your sides, then bend at the elbow to a 90-degree angle. Your palms should be face down, elbows out, forearms even with your chest. Hold the stretch for 10 seconds. Repeat twice.
Step 4
Kneel on the mat, ball at the right hip. Raise your arms up overhead and slowly lean to your right, draping your body over the ball. From this position, extend your legs, supporting the movement with your hands as needed. Keeping your legs fully extended, relax your body on the ball. Feel the stretch in your left side and hold for 5 to 10 seconds. Switch sides and repeat.
Step 5
Sit on the ball with your feet flat on the floor, arms raised out to the side or placed on hips. Slowly shift your weight to the right side. Return to neutral. Slowly shift you weight to the left side. Return to neutral. Do this continually, side-to-side, for 10 repetitions.
Tips and Warnings
- Take breaks as needed. Stay hydrated by drinking water throughout the exercise. Be sure to take slow, even breaths during each move. Keep your mind clear, focusing only on the movement itself. Ensure that the exercise area has ample space to stretch out, and is free from clutter and noise. Using your ball with less air can help you to remain stable during exercise.
- Before attempting any exercise, please consult you doctor. Be sure that the ball you are using is appropriate for your height. Do not exert yourself beyond your comfort level. If you feel that you need to stop or take a break at any time, do so.
Things You'll Need
- Yoga or fitness ball
- Exercise mat
- Bottled water
- Towel
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