Yoga Poses on the Ball

By Paige Waehner, About.com Guide

Updated June 30, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

If you have any flexibility issues with your hamstrings, calves or shoulders, a traditional downward dog may present problems with getting into the right position. An exercise ball can provide support for the chest and thighs, which can take pressure off the wrists and may allow you to get more out of the pose.

1. To get into position, kneel in front of the ball and roll forward onto it until the ball is under the belly, hands on the floor and shoulder-width apart.
2. Take the toes down to the floor, legs straight and push up to an inverted v position.
3. Reposition the ball if you need to, allowing it to support the chest and the thighs.
4. Press the heels toward the floor as you tilt the hips up (bending the knees if you need to) and gently press the chest toward the ball.
5. Hold for 3 to 5 breaths.

Previous

• Downward Dog on the Ball
• Upward Dog on the Ball
• High Lunge on the Ball
• Warrior II on the Ball
• Side Angle on the Ball
• Leg Lift to Low Lunge and High Lunge
• Seated Spinal Rotation

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