Yoga on the Ball: Enhance Your Yoga Practice Using the Exercise Ball

Yoga on the Ball: Enhance Your Yoga Practice Using the Exercise Ball

Carol Mitchell

Language: English

Pages: 192

ISBN: 0892819995

Format: PDF / Kindle (mobi) / ePub


Blends the ancient science of yoga with the unique training possibilities of the exercise ball to create an innovative and effective workout.

• 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.

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Compressions, however it is slightly more challenging because the abdominals are working against gravity (which they were not doing in Tummy Compressions). Through this posture we learn that activating the transverse abdominis requires not only sinking the navel toward the spine but is about gently drawing the muscles in and up. Adding movement causes the muscles to work harder to stabilize the body. Purpose To create awareness of and build strength in the transverse abdominis. Watchpoints •

which is then relayed to the muscles, so that a person can fine-tune his movements to address what is required of him spatially at any given moment. By introducing the element of mobility the ball encourages keenness in the body’s proprioceptive sense. The health of the spirit is also addressed through asana practice. Linking breath with movement balances the nervous system and helps us to relax into the moment. Contemplation and inner reflection come easier to us at these times. Executing yoga

organs, expelling toxins, and releasing beneficial hormones. The posture sequences are to be followed precisely to be in alignment with Pattabhi Jois’ teachings. Another evolution of Sri T. Krishnamacharya’s philosophies is viniyoga, a yoga style developed by Krishnamacharya’s son and student, T. K. V. Desikachar. Viniyoga focuses on the movement of the body through the initiation of the breath and involves creating an individualized practice for a student incorporating breathwork, postures,

When the yogis designed balancing postures they were not meant to develop physical balance alone. Balancing postures provided yogis with a physical strategy that could help bring about mental stillness. By focusing their energies and slowing the breath they could hold the balancing postures for extended periods of time. The simple act of funneling the energy to focus the mind on a balancing posture helps to center the practitioner. We all have those times when we feel like the world is spinning

to warm them well prior to activity and to maintain their flexibility. Gastrocnemius, Achilles tendon The gastrocnemius is the muscle that gives shape to the calves. The Achilles tendon joins the gastrocnemius (and the soleus, which lies underneath the gastrocnemius) to the heel bone. Typically the “gastrocs” are strong because they are used in walking and standing; this muscle is usually tight in women who wear high heels. The gastrocnemius muscle benefits from regular flexibility training.

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