Sun Salutation

(8 counts per movement sequence - go nice and slow - around 125 bpm)

Start: ball is in front of your legs, positioned wide apart with the ball in between.

• 1) inhale - arms rising overhead into extended mountain pose (with feet wide apart)
• 2) exhale - hand moving downward to land on top of the ball - knees bent
• 3) inhale - bend into the knees and push the ball away from you, getting good extension in the shoulders, arms stretched out in front - also back long - support your weight on the ball
• 4) exhale - curl up one vertebrae at a time starting from tailbone and ending with hand still on the ball and knees slightly bend chest upright
• 5) inhale - step your left foot back, right knee bent (high lunge) your hands are stil on the ball* - put your weight on the ball supporting yourself with your arms - hand placed firmly on the ball
• 6) exhale - swing your other leg back into a plank*, arms supporting your weight on the ball
• 7) take a deep breath, then slowly sink down on an exhale (crocodile) until you can mold your body to the shape of the ball - curving your spine around the ball in a prone position
• 8) inhale - roll gently forward until your knees leave the floor - or even further if you want
• 9) exhale - knees touching down (roll back)
• 10) inhale - push up to plank position again (power abs!)
• 11) exhale - step your right foot forward into a lunge
• 12) inhale - push the ball forward again just like #(3)
• 13) exhale - roll upward to starting position

(Repeat on the other leg)

* For beginners, I always tell them that lunge and plank should be done with tummy on the ball, to develop the proper core strength. Instead of concentrating on working the abdominals they should try to maintain balance and awareness of balance on the ball.

I am a yoga fan and have adapted several yoga moves to my stability ball class. This is one of my favorites, which I teach after the warmup potion of the class.

This is my version of the yoga sun salutation on the ball.

Breath is really important and I have programmed the following so that you start the sequence on an inhale and end on an exhale, so that when done repetitively (around 4 times) it forms a lovely cycle of movement.

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