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Backbend on a yoga ball – Relief from sitting

May 26, 2020 //  by Di Hickman//  28 Comments

Many of us are working from home right now, and even if we’re not I think we can agree we’re sitting more than usual. I know I have been. Despite getting a stand up desk sometimes you just need to get some relief. Especially in the back, chest, shoulders. You can get relief from all the sitting by doing a backbend on a yoga ball.

Easy yoga backbend on a stability ball

Links in this post may be affiliate links. You can ready my full disclosure regarding affiliate links here

Full video is available below, or you can watch it on YouTube. Don’t forget to subscribe to my channel! I put out new content ever Tuesday and Friday.

Whether you call them yoga balls, swiss balls, exercise balls or stability balls these are essentially the same thing. Big inflatable fitness balls you can workout with, including stretching which is what we’re going to discuss today!

yoga teacher with a yoga ball on a yoga mat

If you’re interested in workouts with these balls I have a couple of those! I have a Fitness Ball Core workout & stability ball core workout! These balls have lots of uses!

Why you should do a Backbend on a yoga ball

So you might be asking yourself “why a yoga ball?”. Well, because it feels amazing! Seriously! But, if that’s not a good enough reason then also because of these five reasons:

  • It provides support
  • Little muscular action
  • Great for anyone with back pain
  • Suitable for all levels
  • Fun!
yoga teacher sitting on a stability ball

Firstly ensure your ball is on a non-slip surface. Seriously you’ll thank me afterwards when you don’t go sliding across the floor, landing on your ass. Start seated on a ball, with the feet hip distance apart. Walk the feet forward, rolling the pelvis forward and lay down on the ball.

yoga teacher laying on a stability ball with knees bent

This is the basic backbend on a yoga ball. Let the head rest. If I feels uncomfortable resting back then take a pillow behind the head, or support with an arm. Find ease in the backbend here.

Backbend Variations

The basic backbend is described above, but below are some variations to make things extra yummy. These progress in difficulty, or increase the stretch, as you scroll down the page.

yoga teacher doing a backbend on a stability ball with knees bent and arms to side

Firstly let’s look at the arm variations. Above: Arms open wide, can provide relief from a lot of sitting at a desk or driving. It’s a great stretch for the pectorals. Below: For a full abdomen stretch then take the overhead. Resting the hands on the floor behind if available.

yoga teacher doing a backbend on a stability ball with knees bent and arms overhead

Keeping the knees bent allows the legs and feet to assist in balance. While extending the legs adds a little instability on the ball, it also allows for a deeper stretch bringing in stretches for hip flexors and lower abdominals.

yoga teacher doing a backbend on a stability ball with legs extended and arms to side
yoga teacher doing a full supported backbend on a stability ball

Of course you can also play with the arm variations with the leg extended. The full version with arms and legs extended is my favorite after a core workout. Truly delicious. Try it!

Questions

  • Yoga ball, stability ball, fitness ball or swiss ball… what do you call it?
  • Do you use an exercise ball for workouts or stretching?
  • Are you guilty of sitting a lot lately?
yoga teacher sitting on a stability ball
Previous Post: «Single leg bridge on tiptoes Glute bridge variations – Single leg bridge on tiptoes
Next Post: Warrior 3 pose variations, & fixes for common mistakes »

Reader Interactions

Comments

  1. Ellie

    November 26, 2020 at 2:39 pm

    I am having difficulty deciding what size exercise ball to get for my back bends. What size ball is used in the pictures?

    Reply
    • Di Hickman

      January 7, 2021 at 1:40 pm

      As I remember it was 55cm. I bought it a LONG time ago

      Reply
  2. Karla

    May 28, 2020 at 7:16 pm

    This made me question myself why I still don’t have a yoga ball at home. After watching your tutorials, I just ordered one online! Thanks for inspiring!

    Reply
    • Di Hickman

      May 29, 2020 at 8:45 pm

      Thats awesome!

      Reply
  3. aisasami

    May 28, 2020 at 7:13 am

    This looks really good for the back. The back is such an important part of th buy that people don’t focus on.

    Reply
    • Di Hickman

      May 28, 2020 at 10:32 am

      Yep, too much sitting not enough moving. Not good for our bodies!

      Reply
  4. Elena Toma

    May 28, 2020 at 2:45 am

    The reason I started to do yoga was because of my back pain. It really helps and now that I see how you exercise with this ball I am definitely going to get one and try it too. Can’t wait !

    Reply
    • Di Hickman

      May 28, 2020 at 10:31 am

      I’ve done other workouts with this type of ball also, check out my YouTube channel!

      Reply
  5. Maysz

    May 28, 2020 at 12:53 am

    This is one steps that I really want to try the Backbend yoga but honestly in my part this this is quite hard because I’m overweight but I really want to try thanks to this!

    Reply
    • Di Hickman

      May 28, 2020 at 10:30 am

      Great way to do the pose without stress or strain, Try it!

      Reply
  6. Franze Garcia

    May 27, 2020 at 8:47 pm

    Trust me, I’m a gymnast and this back bend on a yoga ball is indeed relaxing.

    Reply
    • Di Hickman

      May 28, 2020 at 10:30 am

      It really is! And accessible to anyone with a ball!

      Reply
  7. Charlotte Petit Noble

    May 27, 2020 at 4:22 pm

    While backbend is a real challenge for me, this seems achievable. I do have a big ball and I can definitely do those exercises.

    Reply
    • Di Hickman

      May 28, 2020 at 10:30 am

      Great! Yes the ball can make it super easy!

      Reply
  8. Fatima Torres

    May 27, 2020 at 3:52 pm

    One of the best types of workouts involves a yoga ball. Great for stretching your back.

    Reply
    • Di Hickman

      May 28, 2020 at 10:29 am

      Yep I’m loving using equipment for stretching

      Reply
  9. benzir katara

    May 27, 2020 at 12:02 pm

    usually i do yoga at home twice in a week and other day i do exercise, it feel very good with inner energy.

    Reply
    • Di Hickman

      May 28, 2020 at 10:29 am

      Yes it’s a great addition to any workout regime

      Reply
  10. Busola

    May 27, 2020 at 10:16 am

    Never tried the yoga ball but I need to get one. Looks like it will make one feel relaxed and less stressed.

    Reply
    • Di Hickman

      May 28, 2020 at 10:28 am

      Yes it really can float away the stress!

      Reply
  11. bethan taylor-swaine

    May 27, 2020 at 8:08 am

    I love these types of chest openers, they feel so good! I tend to do mine over a bolster as part of my restorative practice, but this looks like it could be a good option as I work on my wheel (which is currently shocking!) x

    Reply
    • Di Hickman

      May 28, 2020 at 10:28 am

      Hahaha yes I tried wheel from this position, it’s do-able but honestly doesn’t teach you the first push into wheel which is the most challenging part. I also love backbends on a bolster. One of my favorite restorative savasanas

      Reply
  12. Komal

    May 27, 2020 at 7:03 am

    Yoga balls are like magic for your back and abdomen! I can’t wait to use it more during my third trimester of pregnancy!

    Reply
    • Di Hickman

      May 28, 2020 at 10:26 am

      Oh for sure! Great for pregnancy!

      Reply
  13. Lori Bosworth

    May 27, 2020 at 5:56 am

    I have never tried a stability ball. I will use your tips when I do try it.

    Reply
    • Di Hickman

      May 28, 2020 at 10:26 am

      THey are great for home workouts and stretching!

      Reply
  14. Neely

    May 26, 2020 at 4:09 pm

    I love doing this when I stretch!! Always feels so good!

    Reply
    • Di Hickman

      May 28, 2020 at 10:26 am

      It really does!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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