Yoga is a gentle form of exercise that is suitable for most fitness levels. Some yoga styles utilize props such as blocks, straps and balls. Using an exercise ball along with yoga postures can help tone the legs and abs. Consult your health care provider before starting a new exercise program.
Full Boat
Paripurna navasana, or full boat pose, is a core yoga posture. It is designed to strengthen all the muscles in the abdomen, as well as the muscles along the spine. To perform this pose on a yoga ball, sit upright on the ball with your legs together and feet on the floor. Place your hands on either side of the ball for support. Inhale and lift both legs together as you rock back slightly to maintain balance. Bring your body into a "V" shape and hold this pose for several breaths. If full boat pose is too challenging, try lifting the legs together with the knees bent and shins parallel to the floor.
Half Lord of the Fishes
Ardha matsyendrasana, or half lord of the fishes pose, is a gentle twist. It is designed to help stretch the intercostal muscles and improve flexibility in the spine. It also helps stretch the muscles along the outside of the hip. You can practice a variation of this pose using a yoga ball. Sit upright on the ball and cross the right leg over the left. Reach behind you with your right hand and place it on the ball for support. Place the left hand on the outside of the right knee as you twist around to the right, looking over the right shoulder. Hold this position for several breaths and repeat on the opposite side.
Heron
Krounchasana, or heron, is a powerful pose for stretching and strengthening the large muscles of the legs. This pose can also be practiced with the assistance of a yoga ball. Sit upright on the ball with your knees bent and feet flat on the floor. Use your hands to help extend the right leg straight out in front of you, then raise it up as high as you can, reaching for the calf, ankle or foot. You will feel a deep stretch in the hamstring. Hold this pose for several deep breaths, then repeat on the opposite side.
Cat
Marjaryasana, or cat pose, is used in yoga to stretch the back of the torso and massage the belly and other internal organs. In this variation using a yoga ball, the legs and buttocks are also toned and strengthened with extensions. Begin by kneeling over the ball, resting the hands either on the top of the ball or on the floor in front of the ball. Inhale and relax the spine while extending the right leg straight back behind you. Exhale and round the back, bending the knee, and bring the leg back down to the floor. Perform 10 to 12 repetitions and repeat on the left leg.
Side Plank Pose
Vasisthasana, or side plank pose, is a whole-body stretch that is also used to help strengthen the arms, torso and tone the legs. It is a more challenging extension-type pose and requires some balance. To practice this pose with the support of the yoga ball, lie on the right side of the body while resting the right hand and leg on the floor. Extend both legs out together, keeping the body weight evenly distributed between the ball, hand and feet. Inhale and raise the left leg up toward the ceiling, then exhale and lower it. Your left hand can either rest at your side or extend upward. Perform 10 to 12 repetitions and repeat on the other side.
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