While pregnant my favorite exercise was a yoga ball workout every morning. I enjoyed using the yoga ball because it gave me a lot of support during my prenatal yoga training. Especially towards the end of the pregnancy, many women do not feel comfortable working out anymore. After the fourth month of pregnancy, your should give up doing abdominal work on the floor because it can put pressure on your vena cava. The vena cava is a large vein which carries blood back to the heart. The weight of the uterus on this particular vein can cause a drop in blood pressure and reduced blood flow to the brain making you dizzy.
Also, it may reduce the amount of blood that goes to the baby through the placenta. With the yoga ball, you can work the abdominals longer into your pregnancy because you are not lying on your back, but balancing on the ball.
This is very helpful because it helps prepare strong abdominal muscles you will be using during labor and at the same time, it is very safe for your baby. Your labor and recovery time will be shortened as well.
What is the Yoga Ball ?
The yoga ball is a piece of fitness equipment that helps you learn coordination, proper posture and balance as your belly grows. It is also called the stability ball, the fitness ball, the Swiss ball and the birthing ball. They all mean the same thing. The yoga ball is an exercise ball constructed of elastic soft PVC with a diameter of approximately 35 to 85 cm (14 to 34 inches) and filled with air.
How to Sit on The Yoga Ball
When seated on a fully but not over-inflated ball with your knees over your ankles your hips and knees should be flexed approximately 90 degrees, positioning your thighs approximately parallel to the floor. Your hips should be level with or slightly higher than your knees. Make sure to use the yoga ball size that fits you.
The Right Yoga Ball for You
To get the most of your yoga ball workout, you need to make sure you purchase a yoga ball size that fits your height. So make sure to read the instructions on the box before you get it. If you have a used one, here are some guidelines:
If your height is from 4'8" to 5'5" (140-165cm), your ball should be 22 in (55cm)
If your height is from 5'6" to 6'0" (165-185 cm), your ball should be 26 in (65cm)
If your height is over 6'0" (185cm), your ball should be 30 in (75cm)
Benefits of Yoga Ball Workout During Pregnancy
1. A yoga ball workout is especially useful to keep your in shape during pregnancy.
2. Using a yoga ball can help you maintain balance and stability during pregnancy.
3. A yoga ball workout helps keep the abdominal muscles strong because strong abdominals are important during the pushing phase of labor.
4. Yoga ball squats when perform before labor help position the baby correctly for birth (head down with the back of the baby's head towards the front of your tummy).
5. Yoga ball squats performed during labor help the baby descend faster into the birthing canal.
6. The yoga ball conforms to your body so it helps with relaxation.
7. The yoga ball is used during pregnancy to help relief lower back pain.
Yoga Ball Workout Poses
The following are very useful yoga poses you can do using your yoga ball:
Simple Balance
This simple exercise helps maintain a strong core by simply balancing sitting on the ball.
1. Sit upright on top of the ball, relax your arms by your sides and place your feet flat on the floor at a comfortable distance from the ball and about hip-width apart.
2. Make sure your back, abdominal and leg muscles all work together to keep you balanced.
3. Reach up overhead with your arms and interlace your fingers.
4. Stay centered without moving your torso for 5 counts.
5. Lower your arms to prayer posture.
6. Repeat for 5 times.
Bridge Pose
This exercise helps give strength to your torso and legs.
1. Sit on the yoga ball and then walk your feet out so that only your head, neck and shoulders are resting on the ball.
2. Place your hands on the floor for support.
3. Start lifting your hips as high as your shoulders and keep buttocks tight.
4. Release your buttocks and let your hips lower slowly down to the floor.
5. Lift hips up to starting position.
6. Repeat 5 times.
Birthing Squat
This exercise helps in preparation of labor. Also, this pose can be used during labor to help the baby descend into the birthing canal.
1. Place the ball between your lower back and the wall.
2. Lean back against the ball with the small of your back.
3. Place your hands in front of you or on your thighs.
4. Slowly bend your knees into a squat position. Make sure to keep, keeping your knees aligned with your ankles and squatting no lower than your hips.
5. Press gently against the ball and feel it roll up your back.
6. Straighten your knees back to a standing position.
7. Repeat as many times as it feels comfortable.
Warning
Before beginning any form of activity during pregnancy, ask your doctor if this type of exercise is good for you. Make sure you do not overstretch. The hormone relaxin is produced by your body during pregnancy to soften your connective tissue like your tendons and ligaments. This is important to help the birth process.
Yoga Ball For Pregnancy Video
Watch the following videos as they show you great yoga postures you can perform with the yoga ball:
The information on this Web Site is not intended to diagnose,
treat, cure, or prevent any disease. It is designed for educational purpose only.
Please always consult with a qualified health care professional.
