Seated Spinal Rotation

The seated spinal rotation, which is a lot like the Pilates Saw, is a great way to stretch the hamstrings and the back while engaging the core muscles. The ball offers extra support by elevating the body. This takes the pressure off tight hamstrings, allowing you to go deeper into the stretch. The ball also increases instability and requires you to engage your core and stability muscles, making this a great overall exercise for balance and flexibility.

1. Sit on the ball and extend the legs in front of you feet flexed.
2. Sit tall and keep the back straight as you stretch the arms out, leaning forward from the hips and feeling a stretch in the hamstrings.
3. Rotate the torso to the right and reach the left arm out and over the right foot. Keep the back straight rather than rounding over the leg.
4. Rotate back to center and then to the left, reaching right arm out and over the left foot.
5. Continue rotating, concentrating on lengthening the spine as you rotate.
6. Repeat for 5 to 8 reps on each side.

Leg Lift to Low Lunge and High Lunge

The low lunge and high lunge in yoga is perfect for stretching the entire front of the body, from the chest to the hips. In the high lunge, you also build strength and endurance in the lower body. Adding a ball to the movement can provide support, allowing you to deepen the stretch and get more out of the exercise.

1. From a downward dog position, inhale and lift the right leg straight up until your body is in a straight line.
2. Keep the leg straight, foot flexed and the toes pointing to the floor.
3. Hold for one breath, lower the leg and swing it forward into a lunge, bringing the knee next to the ball.
4. Lean hips into the ball and sweep the arms overhead, holding for 3 breaths.
5. Lift the back knee off the floor into a high lunge, using the ball to support the hips. Hold for 3 to 5 breaths and repeat the series on the other leg.

Side Angle on the Ball

The Side Angle pose is great for stretching the side body as well as the inner thigh. What makes this move difficult is that you need the flexibility to keep the chest open and the back rotated while keeping everything in alignment. The ball offers support for this move, helping you get more out of it.

1. Begin in Warrior II on the Ball, with the right knee bent, the left leg straight and arms out to the sides.
2. Rotate the torso and reach the right arm down to the floor as you sweep the left arm up to the ceiling.
3. Think of opening up the chest and pushing the hips forward just a bit on the ball.
4. Hold for 3 to 5 breaths and switch sides.

Warrior II on the Ball

Warrior II is a deceptive yoga pose. It looks easy but requires strength, balance and flexibility to get into proper position. A ball can add support to this move, allowing you to go deeper into the stretch and focus on your alignment.

1. Sit a bit forward on the ball and take the right leg out to the side, foot pointed forward and flat on the floor. Your knee should be straight.
2. Bend the left knee so that it is pointed to the side with the hips square to the front of the room.
3. Sweep the arms up on an inhale, taking them straight out to the sides and parallel to the floor.
4. Hold the pose as you stretch the front fingers and back fingers away from each other.
5. Hold for 3 to 5 breaths and repeat on the other side.

High Lunge on the Ball

The high lunge is an excellent move for stretching the chest and hips while strengthening the legs. An exercise ball can add support, allowing you to focus on good form while deepening the stretch. It helps to have a smaller exercise ball for this exercise.

1. Get into a lunge position on the ball, right leg forward, the left leg straight out behind you.
2. Position yourself so that you're supported on the ball with the hips square to the front of the room.
3. Sweep the arms up overhead as you inhale and reach back to stretch the chest and abs.
4. Hold for 3 to 4 breaths and repeat on the other side.

Upward Dog on the Ball

Upward dog is a great way to stretch the front of the body, but it can difficult if you have any flexibility issues in the abs, chest or shoulders. Doing this move on a ball may give you the support you need to get the most out of this stretch. Because you're balancing as well, the body stays active throughout the exercise.

1. To get into position, kneel in front of the ball and roll forward until the ball is under the belly, legs straight and toes on the floor.
2. Place both hands on the ball, engage the abs and press up, lifting the chest up and tilting the head toward the ceiling.
3. Keep the shoulders down and the legs active as you stretch through the front of the body.
4. Hold for 3 to 5 breaths.

Downward Dog on the Ball

If you have any flexibility issues with your hamstrings, calves or shoulders, a traditional downward dog may present problems with getting into the right position. An exercise ball can provide support for the chest and thighs, which can take pressure off the wrists and may allow you to get more out of the pose.
1.To get into position, kneel in front of the ball and roll forward onto it until the ball is under the belly, hands on the floor and shoulder-width apart.
2.Take the toes down to the floor, legs straight and push up to an inverted v position.
3.Reposition the ball if you need to, allowing it to support the chest and the thighs.
4.Press the heels toward the floor as you tilt the hips up (bending the knees if you need to) and gently press the chest toward the ball.
5.Hold for 3 to 5 breaths.