Ball Method

About This Class

In this 16-minute "Ball Method" flow, Desiree Crossman introduces the fitness ball as a dynamic prop to deepen and enhance a power yoga practice. The class opens with standing squats and lateral lunges while actively pressing the ball to engage the upper body and pectoralis muscles. From there, the sequence moves to the floor for wide-leg ball rolls targeting the inner and outer thighs and glutes, followed by side-to-side reaching patterns for full-body extension. A "spin around" squat drill challenges control, balance, and lower-body power. Core work takes center stage with plank-based pike progressions — including hip-over-shoulder stacking to build toward handstands — alongside ball-rolling knee-tucks and supine leg lifts. Side-body conditioning on the ball fires the obliques through leg lifts, circles, elbow-to-knee crunches, and kickbacks, with a hip-flexor stretch lunge to finish each side. Backbend draping over the ball, prone leg extensions, and glute-focused inner-thigh pulses add variety and posterior-chain engagement. The class closes with standing tree pose and Warrior Three balancing with the ball overhead, linking strength and proprioceptive awareness. Throughout, Desiree emphasizes core engagement, tailbone tuck, and mind-muscle connection, framing the method as an effective tool for improving posture, building handstand prep strength, and making fitness fun.