Stretches & Exercises With A Yoga Ball

The Swiss ball, an inflated 45 to 75 cm ball, is an invaluable tool for enhancing yoga postures, according to Carol Mitchell, author of "Yoga on The Ball." Yoga ball classes use these inflated spheres to support stretches, add instability and increase range of motion in many different positions. Try these yoga ball postures after checking with your health adviser to ensure that they are appropriate for you.

Hip Circles

Sit on your ball with your feet flat on the floor, about hip-width apart. Lengthen your spine up as you shift your hips 2 to 4 inches to the right. Scoop your lower abdominal muscles in as you circle your hips behind you and then to the left, in a clockwise movement. Slowly continue for five circles in one direction, followed by five counter-clockwise circles. This movement heats and tones the muscles that support your spine, which can release tension in your lower back, according to the American Council on Exercise.

Forward Fold with Spinal Twist

After completing your hip circles, widen your foot placement by about 12 inches. Hinge forward at your hips without allowing your tailbone to shift backward. Place your hands on the floor in-between your feet. Press into your right hand as you twist to the left. Reach your left arm toward the sky and take three breaths. Return to your forward-fold position and twist to the right for three breaths. Repeat this pattern three to five times on each side.

Supported Bridge

From a sitting position on the ball, walk your feet a few inches forward and plant one vertebra at a time onto the ball. Use the ball as support for your spine as you arch backward. Reach your hands behind your head and place them on the floor. Draw your navel in as you arch deeper. Try to lift your spine off the ball. Hold this position for three breaths, and then lower yourself back onto the ball.

Swan Reach

Drape your torso belly-down over your ball, with your feet pressed against a wall. Aim your navel on the wall side of the ball; about 4 inches lower than the top. Extend your arms and spine forward, lifting up toward the sky in a back bend position. Press your feet against the wall to stabilize you. Take three breaths in this position, and then roll down onto the ball. Repeat this sequence three to five times.

Options

Make any seated yoga ball pose more difficult by placing your feet close together. This will make you more unstable, says Mitchell. (see source 1) Make seated postures more stable by widening your feet to create a larger stability base. Using a smaller ball or a peanut-shaped inflated roll can also provide additional stability.