How to practice yoga with a ball How to practice yoga with a ball is good for the lumbar spine

Usually we are all very familiar with yoga, and there are many ways to practice yoga. Among them, yoga balls are loved by many girls. So let's learn how to practice yoga balls? How to practice yoga balls is good for the lumbar spine?

1. Yoga ball side crunch: Lie on your left side on the yoga mat, contract your shoulders and sink naturally, tighten your core, and at the same time, stretch your left hand and place it on the left side of your body, perpendicular to your body, and place your right hand behind your right ear. Next, clamp the yoga ball with your legs. The force does not need to be too strong, as long as it does not fall. Then, use the strength of your abdominal muscles to drive your legs closer to your upper body, and then do the return movement.

2. Yoga ball transfer: Lie on your back on the yoga mat and adjust your shoulder position so that your shoulders are sunken and tightened. At the same time, your core abdomen should also be tightened, and your back should be physiologically bent. Then, clamp the yoga ball with your legs. Next, use the strength of your abdominal muscles to lift your legs. When your legs are raised to the highest point, that is, your legs and body are exactly 90 degrees, straighten your hands and raise them to catch the yoga ball. Next, place the yoga ball on top of your head. After that, repeat the action to pass the yoga ball back to your legs.

3. Yoga ball flying: Lie prone on the yoga mat, straighten your back, tighten your shoulder and back muscles, and keep sinking. At the same time, tighten your core. Then clamp the yoga ball with your feet. The force does not need to be too strong, just make sure that the yoga ball does not fall. Then, lift the upper and lower body at the same time, using only the waist as a support point, and then return to the initial movement state.

The first one: dynamic support. The main method is: roll back and forth on the yoga ball with your legs supported, like doing push-ups. This has a great effect on the muscles of the thighs and hands.

The second one: Crunches. The main method is: lie on the ground, hold the yoga ball between your legs and hang in the air. Then touch your knees with your hands in turn. Exercise the contraction of the abdomen and legs. It is indeed tiring, and only persistence can achieve results.

The third one: split squat. The main method is: one leg is pressed on the yoga ball, and the other foot supports the body to squat down, and then alternate feet to squat.

The fourth one: arm extension. The main method is: hold the yoga ball with both hands, do the posture of throwing a stone, and raise and lower it repeatedly.

The fifth one: Russian rotation. The main method is: press your waist on the yoga ball, put your hands together, and stretch your waist muscles left and right.

1. Relieve back discomfort. You can do it even if you have back injuries. Because the force is gentle, yoga ball exercise is relatively safe. Even people who have back injuries and need rehabilitation can practice it. It can avoid excessive impact on the joints, making it a lot easier to do.

2. Train the body's balance. The yoga ball is an "unstable" exercise device. When you leave the ground with the help of a yoga ball, you must try to keep your balance, not letting the ball roll or fall off the ball. This requires comprehensive strength control of the legs, waist, and abdomen, which can well maintain the body's coordination and muscle strength.

3. Massage effect. The yoga ball movements will try to make the body fully contact with the ball surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is beneficial to promote blood circulation.

4. Correct your posture. When you sit on a yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen your waist, back and abdomen, and make you sit up straight and open your shoulders involuntarily, correcting your long-standing incorrect sitting posture.

Since yoga balls are very elastic, when sitting on them, you need to concentrate and keep your body balanced at all times, which can exercise your cerebellum's ability to balance. In the process of maintaining balance, the body's muscles remain highly tense, consuming calories and burning excess body fat to achieve the goal of losing weight. It is most effective for waist and abdomen weight loss, making the body slimmer and more upright. Some yoga balls have many convex points. Sitting on them can massage the acupuncture points on the buttocks, which has special effects. For example, stimulating the Chengfu acupoint can prevent and treat hemorrhoids, and stimulating the Changqiang acupoint can treat constipation.