How to Use a Yoga Ball

Yoga is a relatively common sport. It will not cause any harm to our body. Long-term practice of yoga can help us improve many physical problems. Therefore, you can practice yoga frequently in your daily life, because yoga is suitable for anyone. Many people use yoga balls to assist in practicing yoga. So how to use yoga balls?

Yoga balls have many uses. They can train the body's balance, correct posture, massage and help lose weight, etc. How to use a yoga ball? Today I will teach you a simple yoga ball tutorial.

1

Locust pose on the ball

Action: Kneel behind the ball, with your thighs and abdomen pressed against the ball, and your hands on top of the ball. Exhale, support your body with your hands, lie flat on the ball, and balance on the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot. Hold the pose for 15 seconds. When you're done, return to the starting position, switch feet and repeat. Repeat 2 to 3 times.

Effect: Exercise the buttocks and posterior thigh muscles, enhance the buttocks line, and help prevent buttocks from sagging and deformation.

Note: Focus on your buttocks and the back of your thighs, keeping your legs straight.

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Head-on-knee kick

Action: Sit on the edge of a fitness ball with your legs together. Inhale, raise your hands, and keep your back straight. Exhale, bend forward, keep your abdomen close to your thighs, your forehead close to your calves, grab your ankles with both hands, and press them on the ground. Hold the pose for 15 seconds. After finishing, inhale and return to the starting position. Repeat 3 to 5 times.

Effect: stretch the back and posterior thigh muscles, promote blood circulation, and make the legs more elastic and soft.

Note: Keep your legs straight, relax your back muscles, do not hold your breath, and practice abdominal breathing.

2

Dancer Pose

Action: 1. Place the yoga ball about 0.5 meters in front of your body and press the ball with both palms.

2. Lift your left foot and pull it up with your left hand, hold for 30 seconds and then return to the original position and do the same on the other side.

Effect: Strengthen waist and abdomen, reduce back and buttocks fat.

3

Combat

Action: 1. Place the ball under your hips, bend your front leg 90 degrees, and make sure the soles of your feet are completely in contact with the ground.

2. Take the ball out from under your crotch, lift it high, stretch your arms, and hold for 30 seconds.

Effect: Strengthen thigh muscles and eliminate excess fat in lower limbs.

Things to note when practicing with a yoga ball

1. When inflating the ball, inflate it until it is 80% full. This will make the ball more elastic and easier to clamp and grasp.

2. Yoga balls come in various sizes. Beginners can use small balls first, which are easier to control. Generally speaking, large balls are easier to keep balanced, while small balls are lighter but more difficult to balance.

3. When playing with a yoga ball at home, you can lay a yoga mat or towel on the ground to keep it clean and prevent slipping.

4. Although yoga ball exercises are not prone to injury, you still need to pay attention to maintaining balance, especially when doing more difficult movements such as the wheel pose. You must use your hands to support yourself when returning to the original position.

5. When practicing fitness ball yoga, pay attention to your clothing. Try not to wear too loose clothing to avoid the yoga ball squeezing your clothing and causing accidents and injuries to your body.

The above is an introduction on how to use a yoga ball. We should pay attention when practicing yoga in our daily life. If we want to use a yoga ball to practice, we first need to master the skills of using a yoga ball so that we can do it correctly to avoid harming our health. At the same time, it is also recommended that you practice more yoga in your daily life.