Yoga balls are oversized plastic balls strong enough to support your body weight. These physical therapy tools also are known as stability or Swiss balls. Yoga balls can be used to support your body through yoga positions. They also add a challenge to your traditional yoga routine because your postural muscles must work harder to maintain your balance while on the yoga ball. Yoga exercises emphasize strength and flexibility to help you maintain a healthy body.
Assisted Back Bend
This yoga pose uses the yoga ball for added support as you gain strength and flexibility in your core muscles. Begin by kneeling on the ground with your yoga ball balancing between your heels. Turn the heels in slightly for better support of the ball. Place your palms together in front of your chest and slowly lean back onto the yoga ball. Let your upper back rest on the ball with your head looking up at the ceiling. Take deep breaths and use your stomach muscles to maintain this position for 15 seconds. Slowly raise your back off the ball to return to your starting position. Repeat two times.
Reverse Plank
The plank exercise is a total-body strengthener. Add a challenging element by incorporating the yoga ball. Start by placing the yoga ball slightly to the side of your feet. Lie on your stomach and place your palms on the floor beside your shoulders. Push against the floor to straighten your arms and lift your upper body off the ground. One at a time, place only the tops of the balls of your feet on the ground to achieve a plank position. Place one leg at a time on the yoga ball. Breathe deeply and contract your abdominal muscles to maintain your balance on the ball. Hold this position for 30 seconds, then return the legs to the ground. Repeat this exercise two to three times.
Reverse Ball Bridge
This exercise is a more challenging take on the yoga bridge position, placing greater demands on your abdominal and lower back muscles. To perform, lie on your back with your yoga ball at your feet. Your arms should be extended at your sides with your palms facing down. Extend your left leg and place your lower leg on the ball, then repeat this on the right side. Hold this position for 30 seconds, then take your legs off the ball. Repeat the exercise two times.
Standing Side Splits
This yoga pose variation uses the yoga ball for added support. To perform, stand with the yoga ball to the right of you and your feet turned out. Lean to your right side, placing your right hand on the ball and your left leg at a 90-degree angle with your right leg. Extend your left arm in the air, looking toward your palm. Hold this position for 10 seconds, then return to your starting position. Repeat the exercise on your opposite side.
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