More people are making Yoga part of their exercise routine. People who practice yoga are leaner, more flexible, even stronger and more relaxed than those who do not. The secrets of Yoga practitioners are being revealed in gyms and homes everywhere as more people practice this ancient form of exercise. One of the best-kept secrets of Yoga practitioners is the use of the Yoga ball as part of an exercise routine.
As with any exercise program, the right equipment produces the best results. An exercise ball enhances the movements and provides ways to improve health and fitness. Yoga ball exercises are designed to:
Improve flexibility
Strengthen and tone the abdomen and core muscles
Stretch and relax a tight back
Loosen joints
Relieve tension and stress
First, people need to determine the size of the Yoga ball that is right for them; this is based on height. Generally, people under 5’5″ require a small ball, people between 5’6″ and 5’11” a medium ball and people over 6 feet, but shorter than 6’3″ require a large ball.
For people taller than 6’3″, consult a trainer for information on a Yoga ball which is right for your size.
The most basic yoga ball exercise is to just sit on the ball. While this sounds very easy, it takes a lot of practice to sit on the ball and maintain the proper posture.
1) Sit on the ball with your back upright, your legs hip-width apart and your abs tucked in. This exercise focuses on balance and strengthening your core abdominal muscles.
2) Start by doing this exercise for 10-15 minutes and work up to sitting on the ball for 30 minutes at a time. Using the Yoga ball correctly is crucial to the effectiveness of this exercise.
Another effective yoga ball exercise is crunches. Again, using the right sized ball is critical for getting results.
1) Lie on the Yoga ball so that your lower back and neck maintain contact with the ball and your legs are bent and spread hip-width apart. Again, this requires balance and is easier than it sounds.
2) Once you are balanced on the ball, bend your arms behind your head and raise your upper body in a crunch for the count of 2, lower for the count 3 three.
3) DO NOT use your hands behind your neck to pull yourself upright, but concentrate on tightening your abdominal muscles as you raise upwards into the crunch.
4) Make sure your lower back maintains contact with and is supported by the ball throughout the entire exercise.
5) Do 2-3 sets of 8-12 repetitions, resting for a minute between each set.
More advanced examples of Yoga ball exercises include push-ups, side crunches and leg lifts. These types of exercises require practice and supervision and may be more safely done in a classroom setting rather than at home. As with any exercise equipment, consult a physician before use. Many more Yoga ball exercises can be found in illustrated guides and on DVDs.