Many people think that a yoga ball is merely a tool to aid relaxation, but only those who have actually practised it realise that this round ball presents a considerable challenge. The inherent instability of the ball forces us to engage our deep core muscles-which are usually difficult to activate-whilst constantly controlling our bodies and finding our centre of gravity. Each set of poses requires us to focus on our breathing and stabilise both body and mind.
This comprehensive yoga ball sequence is carefully structured, progressing step by step from warm-up to asanas and finally to relaxation.
It begins with basic warm-ups such as the right-angle seated pose and the right-angle seated leg lift, which awaken the hips and abdomen whilst gradually allowing the body to adapt to the ball. I had to try the right-angle seated double leg lift several times before I managed it; the side plank variation also took repeated attempts before I finally mastered it. Only the final one-legged downward dog, when compared to practising on the floor, was not quite as well executed, so there is still room for further refinement.
We then moved on to Plank, Downward-Facing Dog and One-Legged Downward-Facing Dog, using the yoga ball for support to lengthen the spine, stretch the hamstrings and build strength in the limbs whilst moving gently; we then transitioned to Side Plank, Side Plank variations and a modified Grand Salutation, strengthening the obliques from multiple angles and opening the chest; followed by Fish Pose and its variations, before finally experiencing Pear Pose whilst holding the ball between the legs.
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