Exercises on the Ball

Namaste on the Ball

1. Sit on the ball in a kneeling position
2. Balance the position
3. Lift the torso backwards up in a namaste position
4. Balance the position for few seconds
   

Swan on the Ball

1. Sit on the ball in a kneeling position
2. Balance the position
3. Lift either of the legs backwards up
4. Balance the position for few seconds
   

Hook Stand

1. Place the hands on the floor and hold the ball under the legs
2. Press the floor with the hands and roll the ball backwards
3. Lift the hip backwards up
4. Balance the body and hold the position for few seconds

Plank Position

1. Place the hands on the floor and hold the ball under the legs
2. Press the floor with the hands and roll the ball backwards
3. Keep the body parallel to the floor
4. Balance the body and hold the position for few seconds

Sit on the ball

1. Sit on the ball place the hands at the back of the head and anticipate the center of the ball
2. Keep the feet on the floor and hold the position for few seconds

Balance on the ball

1. Sit on the ball anticipate the center
2. Raise the arms sideways
3. Lift the feet off the floor
4. Balance the body and hold the position for few seconds

Back Arch (Spine Flexibility)

1. Sit on the ball and Push the ball with hip in forward direction
2. Fall the upper body backwards
3. Look back and place the arms on the floor
4. Hold the position for few seconds