Pregnancy Yoga with a Birth Ball

Bought a birth ball because the internet said you should, and now all you know to do is bounce on it for hours on end? Well then this article is for YOU! Although bouncing on your ball is great, there are so many more ways to use a birth ball too…

Benefits of using a birth ball (exercise ball) during pregnancy and birth

Birth balls (also called yoga balls or exercise balls) can be used to help you build core and pelvic strength, which are exactly what you need as your pregnancy progresses, for birth and fourth trimester recovery.

• The curve and softness of the ball means less pressure on your achy hips, helping you find relief from hip and lower back pain

• A birth ball promotes better posture and openness in the pelvis; that means more space for mum and more space for baby, encouraging your baby into the optimal position for a natural birth

• Birth balls activate the deep core muscles, including the pelvic floor making them stronger and more mobile which can help you during birth and aid in a quicker recovery post-natally

5 best yoga poses with a birth ball for pregnancy

Here are 5 of my favourite ways to use a birth ball to help you create strength and space in your sexy mama bod...

1. FOUNDATIONS: FIGURE 8 / HIP CIRCLES

Let’s start with the basics - use this opportunity to get comfy on your ball and learn to balance. Keep your feet wide and knees over your toes as much as possible so that you have a more stable base as you shift your weight from one foot to the other, moving your hips in a figure 8 or circular motion. This is also a great time to practice your breathing - full inhales and nice, long exhales.

FIGURE 8 / HIP CIRCLES

2. STRENGTH: CHAIR POSE

This is a great way to build strength in the legs and hips! Press the ball between your mid-back (you can adjust this later according to the length of your upper body and depth of your squat) and the wall and start by inhaling standing and exhaling to lower into a squat, rolling your back down the ball. Keep your knees wider than you would for a normal chair pose so you have a more stable base.

For an added challenge: hold at the bottom of a squat every now and then for a few breaths and pelvic floor exercises.

CHAIR POSE WITH A BIRTH BALL

3. STRENGTH: BRIDGE POSE

From a seated position and with the birth ball behind you, place it around midway up your spine (you can adjust this later according to the length of your upper body) and your hands to floor on either side to help with your balance. Keep your feet wide and press down through your feet as you squeeze your back body up to lift into a bridge pose. Lower and lift a few times, connecting with the inhale as you relax down and the exhale as you squeeze up. Make sure to keep your pelvis tucked so your lower back is supported at all times.

For an added challenge: reach your hands over your head as lift into bridge and lower them to your knees as you come down, or hold in bridge for a few breaths with your hands interlaced behind your head as shown.

BRIDGE POSE WITH A BIRTH BALL

4. OPEN & RELEASE: PUPPY POSE

Bring your knees nice and wide, making lots of room for your belly and your big toes together behind you. With the birth ball in front of you, press your palms together (or interlace your fingers) and roll your upper arms over the ball, wiggling your way into a comfortable spot with your head supported by the ball where you can soften and release your upper back and allow an opening in the hips. Stay here for as long as you’d like!

PUPPY POSE WITH A BIRTH BALL

5. OPEN & RELEASE: SEATED, WIDE-LEG FORWARD FOLD

Begin in a seated position with your legs open as wide as feels comfortable. Roll the flesh our from underneath your sit bones or perhaps even putting a rolled up blanket behind your hips to help your pelvis tilt forward. Place the birth ball in front of you, press your palms together (or interlace your fingers) and roll your upper arms over the ball, wiggling your way into a good spot. Your head should be supported by the ball. Stay here as long as you’d like!

SEATED, WIDE-LEG FORWARD FOLD WITH A BIRTH BALL

I hope that helps you love a little harder on your birth ball today. And if you found this article helpful then I think you’ll love the full Bump & Flow 30-minute Yoga with a Birth Ball class on Moviing. Get started with a 2 week free trial and use the code KAT25 when you sign up for 25% off your monthly membership.