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10-Minute Yoga

This 10-minute yoga stretch workout offers a gentle, supportive flexibility routine that's perfect after a workout or on its own for relaxation. The stability ball offers extra support and, for some moves, an added balance challenge. The size of the ball makes a difference, so you may need to adjust your position if you have a larger or smaller exercise ball.


See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball, a mat and a resistance band.

How To

  • Warm up with light cardio or do this workout after your regular workout
  • Complete each exercise as shown, modifying when necessary
  • Do this workout as often as you like to promote flexibility and relaxation
Downward Facing Dog and Upward Facing Dog
Roll forward on the ball, placing hands on the floor and pushing the body up into an inverted v position.  The arms and legs are straight (or knees can be slightly bent) and heels press toward the floor. Inhale as you roll back, placing the hands on the ball and pushing the chest up as you straighten the arms. Keep the shoulders away from the ears.  Move back and forth between the movements for 5-8 reps.
downdogball.jpg (82693 bytes) updogball.jpg (91784 bytes)
Downward Dog with Leg Lift to Lunge Stretch 
In downard dog on the ball, inhale and lift the right leg up toward the ceiling, leg straight, foot flexed and toes pointing to the floor. Hold briefly, then lower the leg and bring it forward into a lunge, positioning the knee next to the ball.  Lean hips into the ball and sweep the arms overhead. Hold for 3-5 breaths then lift the back knee off the floor, using the ball to support the hips.  Hold for 3-5 breaths and repeat the series on the other leg.
downdogliftball.jpg (80314 bytes)lungestretchball.jpg (92160 bytes) lungestretchkneeupball.jpg (93121 bytes)
High Lunge to Warrior II and Side Angle
Get into a lunge position on the ball, right leg forward the left leg straight out behind you.  Square the hips forward and sweep arms overhead and slightly back.  Hold for 3-4 breaths and then lower the arms and turn the body to the side, stretching through the arms.  Hold for 3-4 breaths.  From there, take the right arm down and place the hand on the floor while stretching the left arm straight up.  Hold for 3-4 breaths.  Repeat the series on the other side.
lungestretchkneeupball.jpg (93121 bytes) warriorIIball.jpg (90298 bytes) sideangleball.jpg (91430 bytes)
Side Child's Pose
On the knees, roll the ball out, relaxing the head and stretching through the chest.  Shift the hips to the right and gently roll the ball to the left the stretch through the back, repeating on the other side.  Hold each stretch for 15-30 seconds.
childposeball.jpg (61119 bytes)
Hip Stretch
Lie on the floor with the right foot on the ball, knee bent. Cross the left foot over the right knee and use the right foot to gently roll the ball in to stretch the right hip.  Hold for 15-30 seconds and repeat on the other side.
hipstretchball.jpg (71970 bytes)
Lying Quad Stretch
Sit on the floor with the right leg bent in front of you, left leg bent behind you. Lean to the right on the right forearm and grab onto the top of the left foot with the left hand. Gently pull the heel towards the glutes to stretch the front of the thigh. Hold for 15-30 seconds and repeat on the other side.
chest stretch
Whole Body Stretch Stretch
Lie face up on the ball and roll down until your back is fully supported. Relax your hips and head and let your arms fall out to the sides for a relaxing front body stretch. Hold for 3-5 breaths.
relaxbackball.jpg (8033 bytes)
Chest Stretch
Sit or stand and hold a resistance band with the hands wide. Take the band over the head and pull the hands apart, taking them down and just slightly back to gently stretch the chest. Adjust your hand position if you need more or less tension on the band. Hold for 10-30 seconds and repeat 2-3 times.
chest stretch
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