Yoga balls are large balls made of elastic soft PVC, first developed in 1963 in Italy by Aquilino Cosani. Originally known as “Pezzi balls,” their original purpose was for physical therapy of infants and newborns, and later uses included using them to treat adults with medical or orthopedic problems. These balls are now used as part of a general fitness routine, or for specific types of exercise such as yoga or pilates.

One benefit of exercising with a yoga ball is balance. On a flat surface, fewer muscles are engaged, while using a yoga ball instead requires the body to remain balanced, using many more muscles than the particular exercise demands. In yoga, the yoga ball also provides stability and support for more complicated poses, allowing the user to develop flexibility and balance. Yoga balls can be anywhere from 35 to 85 centimeters in diameter; the size of the yoga ball may make a difference in some of the exercises done with it.

Many traditional yoga exercises can incorporate a yoga ball; for example, Warrior I to Warrior II can be performed by lunging, with the yoga ball underneath oneself for support, and then switching to a side pose, still with the front leg bent and the back leg straightened. The presence of the yoga ball assists not only with balance, but also acts as a stabilizer, helping prevent wiggles and wobbles.

The yoga ball also presents a stabilizer and a balance challenge in the upward and downward facing dog poses. Start with your legs on the floor and your hips centered on the yoga ball in front of you, pressing into the yoga ball with your hands, in a version of the upward facing dog position. As you exhale, roll forward and push your body into downward facing dog, an inverted “V” position. Use the yoga ball to support your chest and upper thighs.

Yoga balls can be incorporated into many other yoga exercises and poses, including Bridge, Child’s Pose, Seated Stork Pose, Scissor Kicks, and Quadruped. It is easy to use and integrate into your yoga routine, providing stability and challenging balance.

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