Yoga Poses on a Ball

A yoga ball is the same piece of equipment as the common exercise ball, otherwise known as a stability, balance, fitness or Swiss ball. In yoga, the ball removes the burden of full support from your core muscles, allowing you to maintain positions you might be otherwise too weak to hold for long stretches. Performing yoga on the ball can help you improve balance and posture, and develop muscular strength, stability and flexibility.

Warrior I

Using a ball to support your weight in Warrior I can help weaker leg muscles maintain proper alignment. For this pose, it’s important to use a ball sized to fit you; if it’s too big, it will be difficult to get into position. Stand over the ball with one leg forward and the other back. Square your hips to your front leg, and point your toes straight ahead. Without shifting your hips, turn your back foot out to the side, perpendicular to the front foot. Gently lower your weight into the ball through your back thigh as your front leg lunges forward. Don’t extend your knee past your ankle. Sweep your arms up toward the ceiling, palms together and fingers spread wide. Breathe as you hold the pose.

Upward Dog

If you have limited mobility in your lumbar spine, the yoga ball lends just the right amount of support and cushion to help you achieve Upward Dog pose. Drape your hips, lower abdomen and chest over the ball, grasping it below your shoulders with your hands. Step each foot back, knees fully extended, legs hip-width apart and toes tucked into the floor. Actively squeeze the ball between your hands to maintain your balance as you lift your torso off the ball. Straighten your arms to press up, opening your chest and extending your gaze toward the ceiling. Hold it for several breaths.

Downward Dog

This is a basic pose that develops hamstring and calf flexibility. The ball can help you get more out of the pose as you develop the strength and flexibility needed to perform it unsupported. Drape your belly over the ball with your hands on the floor in front of you, shoulder-width apart, and your knees on the floor behind you. Step back onto the balls of your feet to extend your legs, hip-width apart, and put your body into an inverted “V” position. The ball should support you at your chest and quadriceps. Press your heels to the floor, taking your tailbone down and slightly forward as your chest releases further into the ball. Hold it for several breaths.

Child’s Pose

This is one of yoga’s quintessential rest positions. The ball provides a supportive cushion of air, and allows you to more fully round your spine as you stretch. Kneel on the floor with the ball in front of you. Drape your body over the top of the ball, resting your hips, torso, shoulders and one side of your head into it, while keeping your knees and shins on the floor. Gently hug the ball with your arms. With each breath, release your weight further into the ball. Hold the pose for several long, deep breaths.