Yoga continues to grow in popularity among fitness enthusiasts. Many are beginning to incorporate other forms of exercise into traditional yoga practice. Using a fitness ball, or yoga ball in the classroom is one such example. A yoga ball can help to develop flexibility of the spine, and strengthen core muscles. Using a yoga ball requires balance and stability, which is essential for any yoga practitioner. This prop makes an excellent addition to just about any yoga classroom.
Yoga Ball Exercises
Step 1
Begin the yoga session as usual, with a warm-up and breathing exercises. Next, place the yoga ball on the mat. Sit up straight on the center of the ball, feet flat on the floor, legs together. Place the hands on the knees. Inhale, and arch the back slightly, pulling forward with the hands and looking up. Exhale, and round the back, looking down toward the bellybutton. Expel all the air from the body. Repeat this exercise up to 10 complete breaths.
Step 2
Sit up straight again on the ball. Inhale, and circle the hips around to the right. Exhale, bringing them around back, then, inhale as you circle the hips to the left and back around to the front. Continue to breathe deeply as you do three full hip circles. Pause, and reverse the direction of the hips for three more full breaths.
Step 3
Set the ball to the side. Perform warm up exercises and sun salutation as usual. Place the ball on the mat. Lunge in front of the ball, resting on the right bent knee. Place the right arm over the ball, resting the hand on the floor. Bend the left arm and place it on the hip or behind the head. Inhale, and raise the left leg. Exhale, and bring it up toward the front of the body. Hold for several breaths. Rest the leg back down and perform the exercise on the opposite side.
Step 4
Sit upright again on the center of the ball. Lean back slightly, placing the hands behind the knees, and lifting the feet up off the ground. Use the abdominal muscles to stabilize and support the body. Inhale, and raise the legs up together, tightening the lower abdomen. Exhale, and slowly lower the legs back down. Repeat this exercise, raising and lowering the legs, for 10 full breaths. If this is too difficult, try alternating raising one leg at a time. Perform any additional floor exercises as part of a normal routine.
Step 5
Get ready to cool down. Lie back across the ball, face up, arching the back. Straighten the legs as much as possible and reach the arms overhead. Drop the head back. Continue to stretch, lengthening the spine, and take several deep breaths. Move the ball off the mat and lie flat on the mat in relaxation pose.
Tips and Warnings
- Be creative. Look for ways to incorporate more yoga ball exercises into a session. Use them to assist you in other common yoga asanas, such as downward facing dog pose, cobra or up-dog, and bridge pose.
- Individuals with back injuries or prior back surgery should not practice balancing poses with the yoga ball. Always consult your physician or healthcare practitioner before beginning this or any other fitness program.
Things You'll Need
- Yoga ball
- Yoga mat
- Comfortable clothing
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