Yoga ball: how to choose and use it?

The swiss ball is often reminiscent of gym sessions for seniors or certain Pilates. It is however possible to use it also during a session of yoga. It thus helps to work the deep muscles, sheathing, flexibility, balance or even concentration.

yoga ball for beginners

If you are a beginner, choose the classic rubber ball. Some have a non-slip part or small nubs for a massaging effect when lying on them. The more you deflate it, the more stable it will be and therefore easier to use.

Yoga ball for advanced users

If you are used to practicing yoga, especially with the help of a ball, you can opt for the swiss ball with wrist and elastic bands. You can vary the exercises and work several parts of your body at the same time.

Remember to re-inflate it regularly (please note that pumps are not generally supplied with the ball when purchased) so that it continues to challenge your balance and your sheathing during sessions.

Choose a yoga ball according to your morphology

The other criterion to take into account before buying a swiss ball is your morphology. Here is what is generally advised:

• If you are under 1.65 m tall: choose a small model between 45 and 55 cm in diameter;
• If you are between 1.65 m and 1.85 m tall: prefer a diameter of around 65 to 75 cm;
• If you are over 1.85 m tall: choose a large ball with a diameter of 75 cm or more;
• If you are pregnant: choose the size above that recommended so that the balloon can follow you until the end of pregnancy, despite the weight gain. You can inflate or deflate it as you wish depending on your stage of pregnancy;
• If you weigh more than 80 kg: make sure your balloon can support your weight without risk of bursting. The maximum authorized weight is generally indicated in the description of the product.

To check that the size and swelling are ideal, sit on the swiss ball, your feet should be flat on the ground and your knees should form a right angle. Your pelvis will be at knee height or slightly above.

Choose a yoga ball with European standards

Before you start, you can check the composition of the materials used for making the ball. Make sure it doesn’t contain harmful chemicals such as phthalates.

Also check that it complies with European standards guaranteeing that the balloon will not burst, even in the event of a puncture.

If your skin is reactive, like a yoga mat, you can find brands that offer balls made of natural materials like rubber tree rubber, for example.

The Swiss ball can be included in many yoga exercises including:

Build muscle and gain with a yoga ball

The active board

Start in plank on the hands, the lower thighs rest in balance on the ball. On the exhale, bring your knees forward raising the pelvis until it is aligned above the shoulders. Inhale and return to the starting plank, being careful not to arch your back.

squats

Place the ball against a wall and press your middle back against the ball with your feet together slightly forward. From there, bend your legs until your pelvis descends to knee height, or even lower if you can. To come back up, push firmly in the heels and repeat the exercise several times in sets of at least 10.

Lunges in balance

Balancing on one leg, stretch the other back and land the kick on the ball. On the exhale, bend the supporting leg and at the same time bring the opposite knee forward. Straighten on inspiration and repeat the exercise at least 10 times on each side.

Stretch with a yoga ball

Lying on your back

Place your lower back against the ball and lie down gently on your back, backwards, without cutting your breath.

Push slightly in the heels to straighten the legs and thus intensify this backward flexion of the whole column a little more. You can also stretch your arms backwards. Some people manage to touch the ground, forming a bridge pose.