How to perform yoga ball exercises? What are the benefits of yoga ball?
Yoga is an ancient discipline of the body and mind that originated in India several years ago. This discipline has since then found several followers and has branched out into the West as well. A popular adaption of yoga exercises is with an exercise ball or yoga ball. The yoga ball is another tool that will help you get the most out of your yoga practice.
One of the main benefits of exercising with a yoga ball as opposed to exercising on a hard flat surface is that the body responds to the instability of the ball and the muscles become stronger trying to keep the body in balance. Using a yoga ball also allows you to work multiple muscles creating a challenging overall workout. Thus, you are working harder without increasing your exercise time.
A simple exercise you could begin with is ball circles. Sit on the ball and make circular motions with your hips, first clockwise and then anti-clockwise. Repeat this for 10 to 20 circles. This posture eases any muscular tension in the hip area and is good for reducing fat in this area.
The next pose is a seated march. This is again a seated exercise, where you need to raise your legs alternatively as if you were marching. You can also bounce on the ball while marching. Repeat this for 1 to 2 minutes. This is a good pose to strengthen your thighs, knees, and calf muscles.
The ball rotation pose is useful in increasing the strength of your arms. Lie down with the ball under your shoulders and hold the lower portion of your body in a straight line. Slowly twist your upper body while keeping your arms extended. This exercise will keep your shoulders and arms strong.
Another useful exercise is the back extension. For this exercise, lie face down with the ball under your stomach. Rest your knees on the ground and place your hands behind your head. Contract and expand your chest on and off the ball. Repeat this 10 to 15 times. This exercise will make your chest and abdominal muscles more flexible.
A slightly harder pose is a ball squat. Prop the ball up against a wall and position it behind your lower back. Bend your knees and lower yourself into a position as if you seated on a chair. Repeat this at least 15 times. This will give your spine a lateral stretch.
The ball balancing exercise is a useful way to perfect the alignment of your body. Position the ball under your abs and lift your entire body off the floor, stretching out your limbs. Hold this position for a few seconds. Repeat 5 to 10 times. This exercise is an excellent way of gaining an inner sense of balance.
