Also known as an exercise ball, a yoga ball is an assistive device that supports the back or deepens the effectiveness of yoga stretches. This ball is an oversized plastic ball available in most gyms or fitness clubs. The exercise ball is helpful in enhancing your proprioception capabilities, which include your ability to increase balance, stability and your body's awareness of how you are exercising. The right size yoga ball is one that you can sit on without your buttocks sinking below your knees.
Spine Extension
This yoga stretch helps to strengthen the back, hamstrings and shoulders. To perform, lay across the exercise ball on your stomach with your heels against the wall. Keep the legs straight, but do not lock your knees. Extend your arms in front of you to create one even line. Turn your palms down and look down, keeping your head aligned with your back. Take deep breaths in and out and hold this position for 15 seconds, contracting the back, buttocks and hamstring muscles. Lower your torso and rest for 30 seconds, then repeat the pose two additional times.
Overhead Squat
This variation on the yoga chair pose strengthens the quadriceps muscles in the front of the leg. Spread your legs shoulder-width apart and hold the yoga ball over your head with your arms extended. Lean your torso forward as you bend the legs to squat down. Do not let your thighs go lower than your knees. Take deep breaths in and out as you hold the squat for five seconds. Straighten your legs to return to your starting position. Repeat the pose 12 to 15 times.
Plank Pike-Up
This exercise is an inverted take on the downward-facing dog pose. The pose targets the lower back and abdominal muscles. To perform, lie on the exercise ball with your shins on the ball and your arms underneath your shoulders in a plank position. Activate your abdominal muscles to lift your legs more toward your torso. This will cause your body to be in a "V" shape with the front of your feet against the exercise ball. Hold this position for three deep breaths, then lower the legs to return to your starting position. Repeat 10 to 12 times.
Standing Side-Splits
Adding the stability ball to this exercise helps to create additional leverage. Stand with your feet together and the stability ball on your right side. Bend over at the hips to place your right arm on your stability ball. Lift your left arm in the air and extend your left leg, creating a 90-degree angle with your left and right legs. Turn your head to look at your left hand. Breathe in deeply for three counts. Lower your body to return to your starting position. Repeat the exercise on your left side.
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