A yoga ball can help add variety to your routine and many postures can be adapted for the ball. Working with a yoga ball can help improve balance, posture and core strength and can provide a deeper stretch than can be achieved without the ball. When choosing a yoga ball, consider size. The right size to buy depends on the primary use of the yoga ball.
Good Alignment
Seated poses require a ball that allows for good alignment. Performing yoga postures while seated on a yoga ball can help to improve balance and posture, because the ball is unstable which means your muscles are constantly working to hold you up, states the Theragear website. However, it is important to protect the knees, hips and back. This means when sitting on the ball the hips should be slightly higher, or at the same level as the knees. If you are 4 feet 8 inches to 5 feet 5 inches, a 55 cm ball would be just the right size. If you are 5 feet 6 inches to 6 feet 0 inches, you would need a 65 cm ball. Yoga balls also come in other sizes and can accommodate a wide variety of heights. The right size ball can be used for seated postures, such as tree pose, stork pose, triangle and warrior poses.
Deeper Stretches
Some yoga poses are better with a larger ball then you would use for seated postures. Another benefit to using a larger yoga ball is that you can use it to stretch more deeply by allowing the ball to support you in a pose. Performing a back bend or gate pose over the ball may feel better if the ball is larger, because it allows you to roll into a deeper expression of the posture. However, a larger ball can also challenge your balance more, so start with a smaller one and as balance improves move up to a larger ball.
Floor Poses
Smaller balls are better for floor postures. Yoga postures such as bridge pose, cobra and others may require a smaller size ball that is easier to control according to the American Council of Sports Medicine. Yoga balls come as small as 35 cm and 45 cm, which can easily fit under the knees or be held between the legs when performing the exercises. Smaller balls can also be held in the hands while doing standing poses to increase range of motion in the shoulders and arms. The goal is to find the right size ball and to move slowly and with control, to avoid injuries or placing pressure on the joints.
Inflate Correctly
Along with getting the right size ball, it is important to inflate it correctly. There is a tendency to keep the ball too soft. A soft ball does not support the neck, back or joints as well as a firmly inflated ball. Also, the more the ball is inflated, the better the workout will be as it will be harder to balance on it. Everyone's body is different and it is important to experiment to find the right size and inflation level.
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