Yoga is an ancient Indian body of knowledge that dates back more than 500 years, according to the ABC of Yoga. It has been used as a preparation for meditation, and today is a popular type of mind-body exercise. When holding a yoga posture, make sure you breathe slowly and deeply. Workouts using a ball should be done slowly, and carefully to prevent injury.
Beginner
Start this beginner yoga ball workout with deep breathing, and hold poses for 30 seconds. The first posture will start with you placing your hand on top of the ball and using it to pull you into child's pose. Child's pose is done from a kneeling position where you will bend forward from your torso. From child's pose, transition into a forearm balance with the arms on the ball. Afterward use the ball and perform downward dog with the ball underneath you. Downward dog is a full-body pyramid where you will create a triangle shape with both hands and feet on the floor, stomach down, then rise through the sitting bones. Finish with a forward bend, using the ball to support the upper body, and stretch the hamstrings.
Intermediate
Start this intermediate yoga ball workout with deep breathing, and hold poses for 45 seconds. Fitness magazine explains that the first posture will use the thighs and glutes by performing a squat with the ball on your low back. Next, move into a squat with your hands placed on top of the ball. Transition from the squat into upward facing dog with the ball under the belly. In upward facing dog you will press your belly into the ball, then rise upward through the torso creating a stretch through the abdominals. Upward facing dog can then be taken into downward facing dog while keeping the ball underneath you. Move to your side with the ball underneath your entire side and perform a side bridge. Side bridge is performed with one hand placed on the mat, the ball underneath your sides where the obliques lie, and then your legs extended outward with either stacked or staggered feet. Finish with warrior one -- front leg bent at the knee, other leg straight behind you and arms raised toward the ceiling -- done seated on the ball.
Advanced
Start the advanced yoga ball workout with deep breathing, and hold poses for 1 minute or longer if able. Start with a side bend, or torso rotation, done seated on the ball. While still in the seated position, transition into warrior two pose. Warrior two will be done from a slight standing position, ball underneath the sitting bones, and arms reaching in opposition directions. From seated position go to standing and, while holding your ball, do a tree pose. Take the ball above your head and try to stand as still as possible. Next go into a lying down position, place the feet on top of the ball and do a shoulder bridge holding pose. Shoulder bridge will look as if you are making a straight line with your body, keeping the core and glutes tight to balance. Finish this workout with a plank pike up posture that will test your strength and balance, according to Fitness magazine. Be sure in plank pike up to place both hands on the floor, rest both feet on top of the ball, then rise through the sitting bones and hold in the up position tightening the core.
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