Yoga on the Ball

Moving through yoga postures while using the exercise ball is meditation in motion. The exercise ball provides a cushioning base for the strong stretches and graceful movements of the yoga exercises, and with only a slight roll of the ball, the deep stretches can be altered to target different areas of the muscles.

Introduction
Yoga: Tradition and Innovation

1. Yoga and the Ball--A Dynamic Duet

2. The Body and the Breath
Breath Check • Diaphragmatic Breathing • Modified Child Pose (Mudhasana) • Prana Power • Prayer Breath

3. Finding Postural Ease with Yoga Ball Asanas
Postural Setup: Ideal Alignment • Tummy Compressions • Half Plank with Uddiyana Bhanda • Abdominal Squeeze (Akunchan Prasarana) • Meditative Yogi

4. That All-Important Warm-Up Sun Salutation (Surya Namaskar)

5. Yoga Asanas-Striking the Balance Between Strength and Flexibility
Standing Forward Fold (Uttanasana) • Seated Forward Fold • Cobra (Bhujangasana) • Down Dog (Adhomukha Svanasana) • Reverse, or Inclined, Plank (Purvottanasana) • Camel Pose (Ustrasana) • Forward Fold with Spinal Twist (Prasarita Padottanasana 1) • Yoga Chair Pose (Uktatasana) • Bow Pose (Dhanurasana) • Crow Pose (Kakasana) • Modified Locust Pose (Salabhasana) • Side Plank or Arm Balance (Vashishthasana)• Boat Pose (Paripurna Navasana) • Bridge Pose (Sethu Bhandasana) • Warrior 1 (Virabhadrasana 1) • Warrior 2 (Virabhadrasana 2) • Extended Side Angle (Parshvakonasana) • Warrior 1 with Prayer Twist

6. Body Balance, Mind Balance
Knee Lift • Tree Pose (Vrikshasana) • Eagle Pose (Garudasana) • Side Plank (Vashishthasana) • Half Moon (Ardha Chandrasana) • Hand to Big Toe Posture (Utthita hasta Padangusthasana) • King Dancer (Natarajasana) • Candle Pose (Vaparita Karani Mudra) • Warrior 3 (Virabhadrasana 3)

7. The Advanced Postures
Supine Straight Leg Spinal Twist • Yoga Chair Pose with Squat • Balancing Yogi • Yoga Plank with Arm Work • Yoga Plank with Push-Ups • Advanced Prayer Roll Out • Advanced Bridge with Roll Out • Advanced Bridge with Roll Out and Leg Raise • Side-LyingPlank • Side-Lying Plank with Twist • Advanced Down Dog • Yoga Plank Hover • Rolling Tabletop

8. Relaxation and Restoration
Modified Fish (Matsyasana) • Yoga Side Stretch • Standing Cat (Bidalasana) • Lion Pose (Simhasana) • Neck Stretch • Spinal Twist (Maricyasana) • Kneeling Cat (Bidalasana) • Thread the Needle • Pigeon Pose (Raja Kapotasana) • Reclined Hamstring Stretch (Supta Padangusthasana) • Cobbler Pose (Baddha Konasana) • Reclining Spinal Twist • Rocking Child Pose • Rocking Child Pose with Neck Massage • Hip Lift • Modified Corpse Pose (Shavasana)

9. Putting It All Together

Appendix
Major Muscles and Their Functions

Resources

Ball and Video Ordering Information

Acknowledgments