Skip Nav
Beginner Fitness Tips
The 5 Worst Mistakes I Made as a New Runner and How You Can Learn From Them
Healthy Recipes
77 Snacks to Satisfy Hunger, All Under 150 Calories
Shay Mitchell
Shay Mitchell's Secret to Looking Fit? This Insane Gym Routine

Get on the Ball: Backbend

It is no secret that I love working out with an exercise ball. Not only do I use a ball for core work, but one also makes a great yoga prop too. An exercise ball can support you in many stretches - like the wheel, aka backbend.

Since the backbends can sometime feel too intense, using an exercise ball as support can help you learn the pose. Plus it is just a great stretch for the front of the body!

Watch this video to see how to use the ball for your backbend.

Want some specifics on how to backbend with a ball? Then

  • Start sitting on the ball, with your spine nice and long. Use your feet to help you stay balanced.
  • Slowly walk your feet out a few inches, and lie your back on the ball, feeling the soft cushiony air supporting the natural curve of your spine.
  • Keep your arms at your side on the ball, or work on straightening your arms overhead towards the ground.
  • Press into your feet and work on planting your palms. Now you are in full backbend, also called Wheel, or Urdhva Dhanurasana in Sanskrit.
  • Stay here for as long as you'd like, taking deep breaths and allowing the spine to elongate.
  • To release, slowly press into your hands, shift weight into your feet, and lift your torso back up to a seated position on the ball.
  • Fit's Tips: You can also try variations where you walk your feet out away from the ball to extend your body even more. Or you can practice more advanced moves like lifting one leg up into the air and then the other. You can also try pressing your hands and feet into the ground as if you were lifting into backbend without the ball. All of these variations allow you to stretch your back in a relaxing way without using much strength.

    Pants and Tank courtesy of be present

Around The Web
Join The Conversation
Beaner Beaner 9 years
This feels amazing.
Belle-yun Belle-yun 9 years
sexy sexy music..excellent demonstration
ktacce ktacce 9 years
Here's the ball:
ktacce ktacce 9 years
my gym has the BOSU balls with the balancing sand at the bottom - the sand weighs 5 pounds and gives you quite good strength training if you do around-the-worlds or hold the ball out in front of you while doing walking lunges.
bizzybee bizzybee 9 years
Exercise balls are great for just sitting on too.
intensebandgeek intensebandgeek 9 years
I REALLY want to get an exercise ball. There are so many great workouts and I feel like I'm missing out!
The How-To Lounge: Calling in Sick, When You're Not
The How-To Lounge: Living in the Present Moment
What's MORE Relaxing?
Yoga Helping Cancer Patients
P.L.O.W. (Play List of the Week): Nightime Stretching
Single-Leg Touch Exercise For Glutes
How to Use Soap to Style Eyebrows | Desi Perkins Video

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds