1. Lie on your back, put the ball under your body after yoga, hold the ball with both hands, and then raise your head and chest upward until your body forms a 90-degree angle with the ground. Hold this position for a few seconds, then put it down.
2. Prone, put the ball under your body after yoga, hold the ball with both hands, and then bow your head and hold your chest down until your body forms a 90-degree angle with the ground. Hold this position for a few seconds, then put it down.
3. Lying on your side, put the ball under your body after yoga, with one arm straight on the ball and the other arm on your side. Then raise your head, with the other hip up, until your body makes a 90-degree angle with the ground. Hold this position for a few seconds, then put it down.