A yoga ball (also referred to as a exercise ball, pilates ball, or stability ball) is an energizing prop that can challenge the body in many ways. Yoga balls are suited to all levels of yoga practice and can be used for both strength training and balance work.
A good yoga ball is made of thick modified polyvinyl chloride that can be inflated with air. It is also thick enough to prevent bursting.
Strength
Many yoga practitioners use exercise or yoga balls to challenge their balance and strengthen core muscles. These puncture-resistant balls are also known as Swiss balls, stability balls or fitness balls, and come in a variety of sizes ranging from 35 to 85 centimeters.
Most are made from PVC, with most adding in additives like anti-fungal agents, anti-static coatings or impact modifiers. When choosing a ball for your practice, consider the height and weight of your body as well as your yoga level to ensure safety.
For example, Reid notes that a large yoga ball can be difficult for someone at a lower level to stay on top of while sitting up straight in a chair. She also cautions that yoga ball chairs may not be a good fit for pregnant women, especially those in their second or third trimester, since the bump of their growing baby can push down on their legs. If that’s the case, she recommends trying a smaller yoga ball.
Flexibility
Yoga ball is a prop that allows yogis to perform poses they wouldn’t be able to do without it. They can be used as a means of stretching, strengthening and building muscle tone in addition to improving balance, posture and flexibility.
The spherical surface of the exercise ball gives your muscles an added stretch that you can’t get on flat ground. It also forces your body to adapt to the ball’s shape, slightly adjusting the position of joints and expanding specific muscle parts to maintain the balance.
This makes the yoga ball ideal for beginners as it helps to develop stability and strength slowly. It’s also a great prop for advanced students to use in their practice, providing them with a challenging workout that requires the core and upper and lower body to be coordinated. Choosing the best stability ball for yoga, pilates or core workouts involves selecting one that’s durable and has a non-slip surface. The Trideer stability ball is a perfect choice as it uses anti-burst technology and has an extra thick material that’s safe for pregnant women.
Balance
Most people sit for long periods of time and it has been linked to lower back pain, neck stiffness and even some cancers. The stability ball is often recommended by fitness and wellness professionals to improve posture, expand range of motion and boost balance.
Stability balls, also known as exercise balls, yoga balls or Swiss balls are made from modified polyvinyl chloride and filled with air. They are available in different sizes, and the larger or harder the ball is inflated, the more core muscles are engaged.
The instability of the yoga/stability ball forces your core muscles to engage in order to keep balanced while exercising or doing seated poses. This helps to build balance and coordination, even if you are just using the ball in an office chair while sitting at your desk! This is especially beneficial for those with back issues.
Posture
Sitting on a yoga ball engages your core muscles and grows the strength of those muscles. It also improves your core stability, which can reduce back pain and help prevent injuries.
You can take your plank to a new level by transitioning into a downward facing dog pose while on the yoga ball. Start by putting the ball under your belly, or in the case of the desk chair version, in between your knees and lower thighs. Make sure you have a ball of the appropriate size to support your body weight.
Many people use the stability ball as an alternative to their regular office chair and claim it helps improve posture and relieves back pain. But a recent study out of Waterloo found no evidence to support those claims, and the results of using the ball as a chair could actually be more harmful than beneficial.