Use A Yoga Ball To Spice Up Your Yoga Routine

Inflatable balls known as yoga balls, stability balls, or Swiss balls have become widely popular in recent years. For the purposes of this article I will stick with the name yoga ball. The rise in popularity has to do with a couple of factors. The ball can be purchased and used in someone’s home as well as the gym. These balls are light and do not take up too much space. Another advantage to the ball is the fact that it aids in a person doing an exercise correctly and can provide excellent back or abdominal support. Most trainers encourage those who are exercising to incorporate the ball into their routines for the fact that it can make simple exercises much more difficult and work more muscles. For example, lying on the floor trying to do a sit up or crunch may work your abs, however when combining this exercise with a ball you have to do the sit up while keep yourself stable on the ball which works your legs and back as well.

While a ball can be used for everyday exercises most people are unaware they can be used to spice up yoga routines. The most widely known yoga pose is the downward facing dog. This exercise can be combined with the upward facing dog and the ball. Simply position the ball under your abs and begin in the upward dog pose with your hands on the ball rather than the floor and stabilize yourself. You can then roll forward into the downward dog pose and while rolling down position the ball next to your chest for support.

Another great pose to use with the ball is the bridge pose. Here you lie on your back and instead of resting your feet on the floor, rest them on the ball. You keep you hands flat on the ground as well. You push your bum off the floor, contracting your gluts and abs as you raise up into a bridge position and hold for a 10 seconds while keeping yourself balanced. This is the perfect exercise to work the lower body and should be repeated for 10 reps.

The yoga ball is really beneficial to the forearm balance pose because it works your thighs, abs, and arms. Begin on your right side by resting your hip and right elbow on the ball. Therefore, your right arm should be bent and you should be supporting yourself on the ball using your arm and hip. Your legs should be stretched out and your feet on the floor also keep you balance and from rolling away. Once you have steadied yourself and found your center you can begin the exercise by lifting your left arm and leg simultaneously. Your left arm should reach for the ceiling and your left leg does not need to go that high maybe 10-12 inches away from your right leg. Once you’ve done 10 reps on the right side, switch over to the left.

The ball can even be used for warming down exercises such as the child’s pose. Instead of stretching your hands out on the floor, they can be rested on the ball and the ball can then be rolled forward for a better stretch.

Whatever name you can to call it, a yoga ball is an excellent way to change up your exercise routine, work muscles that you wouldn’t normally work, and increase the effectiveness of your workouts.