Yoga can increase your flexibility, build strength and balance, and even reduce stress. You can use a yoga ball to help you maintain correct form in poses and as a way to challenge your core muscles further during your yoga workout. Make sure to focus on your breathing in each and every yoga pose you complete. Inhale deeply through your nose and exhale completely, pausing at the end of your exhale.
Seated Breathing
This pose will help you warm up while challenging your core muscles. Set your ball on the ground and have a seat on it. Your legs should be at a 90-degree angle with your feet flat on the ground. When you are just beginning, use your hands on the sides of your ball right beneath your butt to steady the ball. As you progress, move your hands to rest on your thighs, to prayer position in front of your chest, or to an extended position above your head. Pull your belly button in toward your spine and balance in this position for several breath cycles.
Bridge Pose
Using a ball in the Bridge Pose will challenge your core muscles greatly. Lie down on your mat with your lower legs resting on your yoga ball. Your arms should be extended alongside your body with your palms down. Elongate your neck by relaxing your shoulders, imagining your shoulder blades gliding down your back toward your hip bones. Squeeze your butt and thigh muscles to raise your hips up in the air. Keep your abdominal muscles tight with your belly button pulled in toward your spine. Try to get your body to form a straight line from heel to shoulder. Hold this position for several breath cycles.
Plank Pose
Add difficulty to your plank pose by using a yoga ball. Kneel with the ball in front of you and place your hands on each side of the ball. Supporting your weight in your hands with your torso resting atop the ball, walk your hands away from the ball. Beginners should stop with the ball under their hips. If you are advanced, you can try walking out until only your toes are on the ball. Hold your body straight as a plank, pulling your abdominal muscles in toward your spine. Try to hold this position for at least one minute.
Child's Pose
You can use a yoga ball as a prop as well. Props help you maintain proper form as you gain flexibility. Kneel on the ground with your yoga ball in front of you. Your hips should be on your heels. Place your hands on the ball and roll it away from your body as you lean your torso forward. Aim your face for the ground and press your hips into your heels. Feel the stretch in your hips and your shoulders. Hold the position for several breath cycles.
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