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Yoga Ball

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Yoga Ball

Yoga Ball

Many newer forms of yoga have begun to incorporate a yoga ball into the workout routine.  These balls are used to strengthen the core muscles as well as promote balance throughout the body.  The ball is actually rather large; most actually have a circumference larger than three feet.  Balls are typically made from a thick rubber material so that they are not popped.  The ball is filled with air making it a good center for stabilization.  Additionally this makes it extremely lightweight and easy to use for poses that require the ball to be lifted with legs or arms.  This also means that the ball is deflatable making it easy for transportation to yoga classes or even the gym.

The most popular exercises performed with a yoga ball require individuals to sit and balance on the ball while they perform simple or complex poses. Others require that the individual lay on the ball and some even require it to be lifted.  We have provided an example of the most basic poses using the yoga ball so that you can incorporate it into your home practice. 

Upward and Downward Facing Dog Positions: For this pose you first need to stand and place the ball on the ground a few feet away from your toes.  You then must place your arms on the ball towards the center and stretch your legs as far out as you can go.  This exercise helps build core strength and arm strength.  Once you have held this pose for 30-60 seconds you can then move your arms to the ground in front of the ball.  This will leave your arms and legs on the ground and your buttocks between them high in the air.  This extra pose helps to stretch the muscles you used for the first pose so they don’t become sore or overworked. 

Warrior Pose: For this pose you will need to sit directly on the yoga ball with both feet on the floor and hands on your knees. Once you have obtained a center of balance and feel comfortable on the ball begin to lift one foot from the ground.  Place your foot on the knee of the opposing leg so that only one leg is holding your balance on the ground.  As you move your legs also move your arms upwards and over your head until they meet in the center.  Place your palms together and hold for as long as possible.