Yoga Ball Exercises

Yoga balls or exercise balls are becoming increasingly more popular as a way to build muscle and flexibility. Some Yoga positions are more easily done with yoga balls because of the added stability and support.

Yoga balls are typically inflatable rubber or vinyl and built to be able to take a fair amount of pressure. They can be used for building muscle groups like abs, back and legs. Most vinyl exercise balls come with an inflator / hand pump for getting air into the ball.

To the right is a yoga ball exercise video demonstrating exercises and positions you can practice with an exercise ball. Yoga balls actually put your body in the situation where it has to engage and exercise normally unused muscles in order to achieve balance. Doing exercises with yoga balls can assist in making your lower back muscles stronger. You'll also see strengthening of the butt, abs, chest and arm muscles.

New to yoga and yoga balls? Try these beginner exercises:

Note About Using Yoga Balls:

• Don't to any exercises or take any postures that are painful.
• Don't attempt any exercises or postures that you aren't sure about your ability to do the right way.
• Consult your physician before begining any kind of yoga exercises or yoga ball exercises, especially if you have any injuries or existing conditions.
• Exercises done with yoga balls can be easier to achieve if you position your ball near a wall so that you can stabilize yourself with a hand.

Sample Yoga Exercises Using a Yoga Ball:

Body Extension with a Yoga Ball

Lie on top of the yoga ball with it under your mid-section. Place both hands on the floor. Extend your legs out so that your body is in a straight line. Attempt to stay in this extended position for half a minute or longer. Inhale and bring your stomach muscles inward. Maintain your blance and raise one arm out to the side while not moving your legs or other arm. Exhale, allowing the hand to come back to the floor. Now repeat with the other arm.

Upper Body Rotation with a Yoga Ball

Laying down, position the ball around the middle of your back. Your hips and knees form a straight line. Your arms lift up over your chest, keeping the elbows straight and bring the palms of your hand together. Exhale as you gently turn your body to the left, keeping arms and elbows straight. Go all the way until your arms are parallel to the floor. Now inhale and bring your arms back straight up. Exhale and go to the other side. Continue for 10 repetitions. To get the most effect, try to move from the abdominal muscles while maintaining your balance on the ball.

Pelvis Exercise with Yoga Ball

Lie on your yoga ball, positioning it behind your shoulders so that your head is resting on the ball. Keep your pelvis and knees in a straight line. Exhale and lower your pelvis down as far as you can go without losing control of the yoga ball. Inhale and lift the pelvis as high as you can go while maintaining your balance. Repeat until tired.

Our young friend is doing some rather innovative yoga postures with his yoga ball. I don't recommend you try this form of yoga instruction unless you can handle a few bruises. Disclaimer: don't try these yoga moves at home.

Okay, we couldn't continue to ignore yoga ball exercises for pets. This funny yoga video clip shows how a dog gets into some amusing antics chasing a yoga ball around and around and around.

This comic adventure features a hero who braves a confrontation with a yoga ball villain in order to help his friends.