Movement workshop – Using a ball

This gentle seated yoga-inspired routine uses a ball (or a rolled-up pair of socks) to help introduce stretching, strength and mindful movements into your body to help you feel better and more flexible. This is video six in a series of eight. 

This guide is part of our Sense Arts, Sport & Wellbeing programme. This activity can be done at a time that suits you, either in your own space or in an educational setting.

What happens in the video?

Step 1

Before you get started, make sure you have a clear space around you, a chair nearby, a glass of water and your ball or a pair of rolled-up socks. Remember to take breaks whenever you need.

Step 2

First, just hold the ball in each hand, sensing its weight, squeezing it and holding it between your two palms. Try bringing it up above your head while you’re squeezing it between your palms.

Step 3

Begin rolling the ball up and down your thighs. Then place it under your foot and see how it feels to roll the ball beneath your sole. Swap feet.

Step 4

Resume squeezing the ball again but this time, get your fingertips involved. Try squeezing the ball between your bent elbow, then your knees, then down at your ankles.

Step 5

LIft up one arm, and use the other to lift up the ball and pass it over to the lifted arm. Repeat a few times, following the video. Imagine the ball is heavier, and hold it in one arm, dropping it down your side. Then use it to help you gently bend sideways towards the ball.

Step 6

Hold the ball in front of you with straight or bent arms and carefully twist, following your arms as you go. Raise your arms for more of a challenge. Then practise passing the ball around and behind your neck, your back and finally your knees.

Step 7

Finish by bringing your palms together in a prayer position or a ‘namaste’.

This activity was created by Sally from My Yoga Mind.