Do it for 10 minutes every day and you will see amazing results

Everyone who finishes yoga feels incredible. This great exercise stretches and tightens your muscles at the same time. For beginners and those who have been learning yoga for a while, adding a ball and a strap to yoga is a new way to do yoga. I've incorporated the ball and strap into some of my favorite yoga poses like combat pose, mermaid pose, etc.

You can do this exercise in this order. The whole process should take 10 minutes, and each exercise should last no more than 1 minute. You can also increase the intensity of your workout by holding each pose longer or doing the exercise for more than 10 minutes.

Combat

1. Tone your inner thigh muscles

2. Strengthen your core

3. Stretch your chest, hips, abdomen and shoulders

Many people tend to lean forward when doing this pose. This will help you keep your body upright and your chest open as you hold the ball overhead. This will allow you to better stretch the front of your hips, abdomen, and chest.

a: Stand up straight and raise the ball above your head. Exhale as you step your left foot forward. Inhale as you lift your heel, then move inward so your back foot is at a 45-degree angle.

b: When you bend your left leg and move your body's center of gravity downward, as shown in the picture. Exhale. Keeping your upper arms in line with your head, reach upward as far as you can. Hold this position for 30 seconds, breathing normally. Inhale as you reach the starting position. Then switch to the other leg and start over.

Stick balance

1. It can improve your balance and adjustment ability

2. Tone your abdomen, back, waist and legs

Stick balance is listed as one of the more challenging poses in yoga. Adding the ball to the movement will help you maintain the movement longer.

a: Stand up straight and place the ball 2 feet in front of your body. Exhale as you lean forward, placing your hands against the ball. Lift your left leg and stretch it out.

b: Raise and extend your right arm and right fingers as far as possible, allowing your left hand and toes of your left foot to become an extension of your spine. As you balance, tighten your abdomen and breathe normally. Keep your head in a neutral position with your eyes fixed on the floor. Hold this position for 30 seconds, breathing normally, then relax and start again on the other side.

Triangle pose

1. Stretch your side muscles, hamstrings and inner thigh muscles

2. Adjust your leg shape and body shape

When doing this movement, yoga beginners will always tilt their upper shoulders downward, which will reduce the stretchability of the muscles on both sides of your body. Adding a ball to the move will make the pose a breeze for beginners.

a: Stand with your feet 3 feet apart. Place the ball under your inner right leg. Turn your right foot out 90 degrees. Extend your arms away from your shoulders.

b: Exhale as you lean to the right. As you lean forward, slide your right hand toward your right leg. Stretch your right hand upward. (As shown in the picture) Raise your head and look towards the ceiling. Hold this position for 30 seconds, breathing normally. Inhale as you begin the movement, then switch sides and repeat the exercise.

Mermaid

1. It can stretch your sides, chest, neck and shoulder muscles

2. Stretch your abdomen

3. Improve your balance

As you sit on the ball and prepare to move into Mermaid Pose, engage your abdominal muscles to help you balance. These straps help keep your shoulders from sliding down and allow you to stretch better.

A: Sit on the ball with your back between your hips and the ball, knees bent, feet together and on the ground. Grasp the right end of the strap with your right hand and secure it to your side. Grab the other end of the strap with your left hand and extend your left arm overhead.

b: As you stretch your right arm up (as shown in the picture), inhale and feel the stretch in your left side muscles. Keep your body balanced while sitting on the ball. Hold this position for 30 seconds, breathing normally. Inhale as you return to the starting position. Then switch to the other side and start over.