As I use the Wai Lana video tapes to do yoga exercise at home every day, I trust her products also, and decided to go with what I know, and buy my equipment from her label also.The ball is firm for sitting on, and with just enough bounce. A perfect height for doing those back arch yoga exercises which you need some support in to get a really good stretch.
As I work on the computer a lot, I get a lot of lower back pain, and also tightness through my shoulder-blades; I find this ball and some of the suggested exercises, the perfect antidote.
It''s also great for the ab crunch & reverse crunch(and boy do I need them!)
The supporting booklet contains `ball assisted exercises'' for Beginners, Intermediate & Advanced, illustrated with attractive & informative pencil drawings of Wailana doing the exercise, step by step.
It''s a pretty handy little booklet and is a great daily workout.
Highly recommended. Some yoga exercises are improved by the use of aides, and this ball is very handy. When it''s not being used for exercise my son loves to play with it so far it''s been incredibly sturdy and durable, especially considering what we have put it through!
Only note is although the air pump works, it''s a good idea to take it to a gas station & pump it up there, just make sure you use a manual airpump, not the type where you enter in the numbers (for obvious reasons, eg over inflating the ball).
Highly recommended
Kotori 2004 ojadis@yahoo.com
The ball is suitable for persons from 5''6" to 5''11" (I just managed to fit) and so if you are SHORT you need a smaller ball. When sitting on the ball, your thighs should be parallel to the ground, or knees slightly lower than hips. Also, the weight limit is 400 lbs. The ball seems flimsy, however, softish rubber. If you are big, I''d recommend a durable ball, one that is listed as resistant to bursting, especially if you want to do more on-ball exercises.
The booklet that accompanies the ball has 27 exercises and recommends 3 sessions a week, each followed by a day of rest. The exercises are geared to flexibility and building up strength, especially from using your balance.
You need adequate space (maybe 6ft by 6ft?) and possibly a mat or other surface. The surface should be level and smooth but not slippery.
The equipment
The yoga ball is smooth, has some concentric ridges and a very definitely tacky surface, for getting a good grip. The ball is heavy-gauge plastic and requires that you pump it up to partially full, allow it to stretch overnight, then pump it to full tautness the next day. Full means a finger can make a 1 inch dent or so. It''s about 2 feet inches in diameter when fully inflated.
The pump is a double-action hand pump, as you''d use for a football. I instantly jury-rigged a foot pump instead to pump up the ball, as I find stamping on a pump easier than a push-pull type hand pump. This also means you will probably leave the ball inflated. So count on space for a 2-ft diameter ball somewhere in your apartment, house or dorm room.
The booklet has 27 exercises, illustrated in black and white line drawings, and some charts.
Strangely, the French booklet only has 24 exercises. Not sure why the Francophones are treated to three fewer techniques.
The Exercises
The beginners'' exercises are primarily stretching exercises.
1. Rock lower back
2. Frog (hunch over ball)
3. Shoulder Chest stretch
4. Arm Raise
5. Calf Stretch
6. Leg Stretch
7. Double Leg extension (roll ball up wall, extending legs)
8. Tiger Pose (crouch over ball, stick leg out extended)
9. Bounce and relax
You aren''t going to get fit doing the beginners'' exercises, but you will get a good stretch and flex your back. If you have back issues, I''d show this book to your therapist or doctor first. No one wants to find you stuck to the floor on your yoga ball, back thrown out and you immobile! But it could happen, so do get advice if you have physical limitations. These are easy exercises, however, for most people, including the elderly. Oh, and did I say, you need a mat or a surface for this ball? You need something. A hard floor is not good--you could slip. Or your knees will object.
Intermediate--require muscle strength, some flexibility--most people can do these, such as people who''ve been exercising in some sort of program for about three months
1.Ab Crunch--standard crunch while lying on the ball.
2. Reverse Crunch--lie on floor, legs on ball
3. Wheel (this is fun) sit next to ball, roll back, arching over ball. Uses abs and is a good back stretch.
4. Back extension--lift up using your small back muscles while lying prone on ball.
5. Arm and alternate leg raise
6. Incline pose (like a bridge)
7. Crocodile (kind of a push up while legs rest on ball, you lying prone)
8. Hip stretch (Lunge over ball)
9. Single Leg Locust (back leg curl while lying prone on ball.)
Advanced--require muscle strength, balance and flexibility. People who''ve been exercising over six months
1. Side plank --lie sideways on ball and hold oneself up with one arm.
2. Warrior Stretch--more advance lunge, from standing position.
3. Cobra stretch (hold back legs out in space, while prone over ball.)
4. Wheelbarrow (prone on ball, walk along on hands. Fun)
5. Kneeling Frog (inner thigh stretch over ball, works inner thighs, risk of overstretching here.)
6. Bridge--lie down, feet on ball, lift tush, not easy
7. Table. Like bridge but even more difficult (legs on floor, head on ball, body makes the "table."
8. Locust--double leg raise while prone on ball.
9. Plough--lie prone, roll legs back over head until resting on ball.
This is an inexpensive exercise program with possible benefits to just about anyone, but of course anyone with back or other health issues would need to consult a physician. The booklet is illustrated with about two pictures per exercise and some text. If you are an exercise novice, a video or class may be preferable. This is not exactly "yoga"--but some of the exercises are based on yoga poses.
Summary: This is a fun, relatively easy exercise program with challenges to shoot for. It''s not aerobic (you''ll need to incorporate walking or some other exercise for that.) There are some risks to consider if you have health problems.
Buy Wai Lana 151M Yoga Ball Kit, 65cm - PARENT Now
I really liked the size and firmness of the rubber of this ball, but it stopped holding air after less than a month of ownership. And less than a dozen uses.Read Best Reviews of Wai Lana 151M Yoga Ball Kit, 65cm - PARENT Here
Summary: Very good ball, great exercises, bad pump.My pump broke on my first attempt to blow up the ball. I had to do it manually -which I suppose was good exercise for my lungs! Fortunately, the hole is large enough to take the nozzle of our electronic air pump, which we use to blow up air mattresses. I''ve had my ball for about a year, using it fairly regularly and traveling with it, and it seems sturdy and mine has not burst as others have commented. I bought a Bally FitGear ball for my office as it was cheaper. That was very flimsy and it burst as I was sitting on it and the fall almost broke my neck! This ball is more sturdily constructed. The exercise book is very good, with lots of photos and the movements are very effective.
I bought this in a package that also came with her yoga mat and I would highly recommend the mat, too.
Want Wai Lana 151M Yoga Ball Kit, 65cm - PARENT Discount?
I got this kit around a year ago and I really like it. I''ve done yoga for years and am kind of picky about teaching styles. I like Wai Lana''s method very much gorgeous and peaceful scenery, energetic asanas, and stretching out on the ball is very helpful especially for back problems. My kit came with a DVD and I highly recommend it to either beginners or those already practicing yoga.Save 9% off
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