Yoga is a gentle form of exercise designed to condition the entire body. Traditional yoga practice has evolved over the years, and now includes the use of props such as blocks, straps and yoga balls to enhance the postures. The following exercises should be practice initially under the supervision of a trained yoga instructor.
Back Bends
Back bends are designed to help increase flexibility and strength in the spine. They can be challenging poses, but can be aided by using the yoga ball. The most common back bend practiced with the yoga ball is Urdhva Dhanurasana, also known as wheel or upward bow pose. Begin by sitting upright on the yoga ball with the feet flat on the floor. Allow your hips to roll down the ball slightly as you tighten the legs. Arch the back and relax backward over the ball, reaching for the floor with your hands. Breathe deeply and hold for several breaths. To come out of the pose, roll the ball forward and use your abdominal muscles to sit upright again.
Inversions
Inversions help reverse the effects of gravity on the body. Like back bends, many find inversions too challenging to attempt. However, one beneficial inversion pose, plow, can be practiced with a yoga ball for added support. Begin by lying flat on your back. Inhale and lift the legs straight up in the air, supporting your lower back with your hands. Exhale and lower the legs together, resting them on the ball. Take several deep breaths, then gently roll back down to the floor. (see ref. 2)
Core Exercises
Core poses are designed to strengthen back and abdominal muscles. Plank pose, sometimes referred to as a yoga push-up, helps strengthen both the core and arms. Begin by lying across the ball, face down. Use your hands to support your upper body. Walk the hands forward until the ball us just under your lower legs. Breathe deeply and hold as long as possible. The farther you walk the hands away from the ball, the more challenging it is. To come out of the pose, carefully roll back, resting the feet back on the floor again. Repeat two or three times.
Abdominal Poses
Certain yoga poses help to isolate the abdominal muscles. One of the most challenging core asanas, Paripurna Navasana or full boat pose, can also be practiced on the yoga ball. Begin by sitting upright on the ball, your feet flat on the floor and hands at your sides. Slowly begin to raise the feet together while pressing into the sides of the ball for support. Lean back slightly to gain extra lift. Hold for several breaths, then repeat two or three more times. If you find this pose too challenging, try lifting one leg at a time.
Twists
Twists help to relieve tension in the lower back and restore balance to the spine. A modified version of Bharadvaja's twist can be practiced with a yoga ball. Begin by sitting upright on the yoga ball, feet flat on the floor. Step the right leg over the left knee. Inhale and sit up straight, then exhale, twisting around to the right. Place the right hand behind you on the back of the ball, the left on the outside of the right knee. Take several deep breaths, then gently unwind. Repeat this same twist on the left side.
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