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How to Use a Yoga Ball

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By eHow Contributing Writer
(12 Ratings)
Use a Yoga Ball
Use a Yoga Ball

A yoga ball provides support during backbends, hip openers and restorative poses, while building muscle strength and increasing flexibility. It is also quite simple to add a yoga ball to your current routine. Follow these steps to learn more.

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Difficulty: Easy
Instructions

Things You'll Need:

  • Yoga mat
  • Yoga ball

    Use a Ball in Your Yoga Routine

  1. Step 1

    Purchase a durable, lightweight yoga or balance ball. Online and retail yoga and sporting good stores sell yoga balls in a variety of price ranges.

  2. Step 2

    Choose the proper ball for your height. A 75 cm ball works for people 6 feet and over, while a 55 cm ball is good for adults 5 foot 4 and under. A 65 cm yoga ball covers everyone in between.

  3. Step 3

    Select a burst-resistant ball if you are particularly heavy or have children who might play with the ball. The type and thickness of rubber the ball is made out of determines the stability of the yoga ball.

  4. Step 4

    Inflate your yoga ball to prepare it for use in your routine. The Bindependent website offers a quick start guide on inflating and caring for your ball (see Resources below). If your ball did not come with a pump, you should invest in a hand pump to make inflating the ball easy.

  5. Step 5

    Start using the ball by simply sitting on it. Sit on the ball with your back straight, your legs about hip-width apart and your abs tucked in. This simple act requires a great deal of balance and prepares you for more advanced positions.

  6. Step 6

    Use the yoga ball to provide extra support during difficult positions. Your ball should come with a manual suggesting how to work it into your routine. There are also several classes and DVD's that make use of yoga balls.

  7. Step 7

    Wipe the ball down with a damp cloth after each workout. If it needs a more thorough cleaning, simply use warm, soapy water. Avoid using harsh abrasives that may scratch the ball and weaken the rubber.

Tips & Warnings
  • As with any exercise routine, consult a physician before you begin, especially if you are over 35, pregnant or have pre-existing medical conditions.
  • The yoga ball is a popular prop for pregnant woman to use in their yoga routine. The ball provides support for the extra weight causes by pregnancy.
  • Since you will most likely be using the yoga ball on a hard floor, you should pick up a yoga mat to soften the impact on your knees and elbows.
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