Often referred to as a fitness or stability ball, a yoga ball is a large, inflatable ball that yoga participants often use to vary their exercise routines. Inflating your yoga ball properly allows you to use it as an exercise tool more effectively and helps minimize your chances of damaging the ball by putting too much air in it. Opt for a small hand pump when inflating your yoga ball, recommends Carol Mitchell, author of "Yoga on the Ball"; bicycle pumps generally take a long time to inflate a large ball and air compressor pumps are more likely to result in accidental overinflation. If your yoga ball doesn't come with one of these pumps, purchase one separately at an exercise equipment center.
Step 1
Remove the exercise ball from its box; if your yoga ball comes with a spare valve plug, put the plug in a safe place in case you need it at a future time. Spread the deflated yoga ball flat on the floor and feel it with your bare hand. If it feels warm or cold to the touch, leave the ball on the floor for at least 60 minutes to allow it to reach room temperature.
Step 2
Check the box to verify the yoga ball's diameter. Use a yardstick and a piece of masking tape to mark that diameter on the wall. For example, if your yoga ball's final diameter should be 55 cm, measure 55 cm up from the floor and mark that location on the wall with the tape.
Step 3
Insert the cone-shaped nozzle on your hand pump into the ball valve and inflate the ball. As you inflate the ball, hold it up periodically against the tape-marked measurement on the wall to view its approximate size.
Step 4
Compare the height of the inflated ball to the desired measurement using the yardstick. Press one end of the yardstick against the tape-marked measurement and rotate the yardstick so it's perpendicular to the wall and parallel to the floor. When the top of the yoga ball touches the yardstick, it's fully inflated.
Step 5
Remove the nozzle and insert the plug firmly into the yoga ball's valve opening. Sit on the ball to verify that you feel comfortable; as a rule, your thighs should be parallel to the floor when you're sitting on the fully inflated ball. Wait 24 hours and recheck the ball's inflation measurement; top it off with a bit of extra air, if necessary to bring it back to the proper diameter.
Tips and Warnings
- Yoga balls vary in size, with common diameters including 55 cm, 65 cm and 75 cm. Generally, if you're between 5 feet and 5-feet-8-inches tall, a 55-cm yoga ball should work well for use in your yoga routine, says Mitchell. If you're taller than that, a 65- or 75-cm ball typically serves as a better option. Consider leaving your yoga ball slightly underinflated if you're using one for the first time. This makes your yoga routines less challenging by making the ball easier to control. As you get used to working with your yoga ball, inflate it to the proper level.
Things You'll Need
- Yoga ball
- Hand pump
- Yardstick
- Masking tape
References
- "Yoga on the Ball"; Carol Mitchell; 2003
- "Fitness on the Ball"; Anne Spalding, et al.; 2009
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