• A unique combination of Hatha Yoga asanas and ball work that builds lean muscles while providing natural stress relief.
• Includes a comprehensive workout adaptable to the needs of the beginner and those with a more advanced practice.
Written by Certified Medical Exercise Specialist Carol Mitchell, Yoga on the Ball combines the science of yoga with the technology of the exercise ball to create a workout that can be tailored to all fitness levels. Moving through yoga postures while using the exercise ball is meditation in motion. It allows you to engage several muscle groups simultaneously to create a total body workout and to lose weight naturally as your metabolism increases with special breathing techniques. The exercise ball provides a soft and 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.
The complete workout lets you choose between sculpting your muscles with cardiovascular and muscle-toning exercises or relaxing your body and mind with stretching and breathing exercises. Yoga on the Ball pairs breathing and movement to create a rejuvenating flow of energy that will realign your mind and body, leaving you feeling calm, strong, and centered.
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
Major Muscles and Their Functions
Ball and Video Ordering Information