Birth balls are an amazing tool to use during labor. But did you know that you can use a birth ball throughout your whole pregnancy? This pregnancy birth ball yoga routine will help you build stability and release tension as you prepare for the arrival of your little one.
Keep reading to get the birth ball yoga routine and learn about the benefits of exercising with a birth ball during pregnancy.
(The contents of this post do not constitute medical advice. This post contains affiliate links. Click here to read our disclaimer.)
What Is a Birth Ball?
Birth balls are similar to regular exercise balls but with a few extra features. Birth balls are a little larger than exercise balls to provide more stability and comfort. And they have a non-slip surface to help you stay safe when using a birth ball either for exercise or during labor.
Choosing a birth ball that is the right size for your height is important for both safety and comfort. Follow these guidelines to choose the correct birth ball size for your height:
- If you’re between 4’8” and 5’10, choose a 65cm birth ball.
- If you’re taller than 5’10”, choose a 65cm birth ball.
If you’re looking for a birth ball, the BABYGO birthing ball is a great option. It’s affordable and is made without phthalates or latex. It’s available in two different sizes, so you can choose the best one for your height. And it comes with a 100-page pregnancy book that includes pregnancy and nutrition advice, as well as exercises for each trimester.
Related: When to Switch to Prenatal Yoga During Pregnancy
Benefits of Exercising with a Birth Ball
Staying active during pregnancy is so important and comes with a lot of benefits, including reduced back pain and improved pregnancy outcomes. The American College of Obstetricians and Gynecologists recommends getting at least 150 minutes of moderate-intensity aerobic activity when you’re pregnant.
A birth ball can be a great tool for enhancing your exercise routine and also making exercise more comfortable during pregnancy.
Some of the benefits of exercising with a birth ball include: (1)
- decreased back pain
- improved core and back strength
- reduced pressure in the pelvis, lower back, and spine
- improved posture
- preparation of the muscles needed for labor and childbirth
- opens pelvic muscles and can encourage baby to descend into position for labor
Birth balls can also make prenatal yoga poses more accessible as your body changes during pregnancy. Prenatal yoga is one of the highest recommended forms of movement during pregnancy, and I love incorporating props, like a birth ball, to my yoga practice!
Related: 10 Powerful Benefits of Prenatal Yoga
While exercise is generally considered safe if you’re healthy and have a low-risk pregnancy, it’s still important to check in with your healthcare provider about safely exercising during pregnancy.
Pregnancy Birth Ball Yoga Routine
This pregnancy birth ball yoga routine utilizes the birth ball to help you build strength and stability while also encouraging flexibility and release.
If any pose is uncomfortable, try slightly modifying your position to find more comfort. If you experience pain in a pose, you can skip it and move on to the next one.
1. Seated Breathing
Foundational
Sit comfortably on your birth ball with your feet a little wider than hip-width apart for stability. Sit tall and draw your shoulders up toward your ears and down your back. Rest your hands on your lap, or place one hand over your heart and one on your belly.
Take a deep inhale through your nose, filling your belly with air, and slowly exhale through your nose. Continue either for 10 breaths or a few minutes to bring your mind and body into the present moment and prepare for your yoga practice.
2. Figure 8s
Strength & Stability
Figure 8s will help you build stability and get comfortable on the birth all! Keeping your feet wide and your knees over your toes, move your hips in figure 8s. Move in one direction for about five figures 8s before switching to the other direction.
You might try syncing your breathing with your movement by inhaling for one figure 8 and exhaling for another figure 8.
Related: Prenatal Yoga for Pelvic Pain During Pregnancy
3. Seated Cow/Cat
Flexibility & Release
Cow and cat work together to relieve tension throughout your back and to warm your spine for other poses. Practicing cow/cat while seated on a birth ball is a great alternative to getting on the floor later in pregnancy and keeps pressure off of your knees and wrists.
Sitting tall with your feet wide, rest your hands on your thighs. Inhale in cow by pressing your chest forward, arching your spine, and looking up toward the ceiling. Exhale into cat by rounding your spine and looking down toward your belly.
Repeat this sequence at least five times or for as long as you’d like!
Related: 10 Prenatal Yoga Poses for Lower Back Pain
4. Chair Pose
Strength & Stability
Practicing chair pose with a birth ball can help you build strength in your hips, glutes, and legs.
Place your birth ball between your lower back and a wall. Place your feet wider than you would for an unsupported chair pose to provide additional stability. Take an inhale while you’re still standing. As you exhale, slowly bend your knees, rolling your back down the ball. Only go as far as you feel stable and comfortable to stand back up.
Remain in chair pose for three slow, deep breaths before slowly standing back up. You can repeat the pose, hold it for longer, or move on to Warrior II.
5. Warrior II
Strength & Stability
Warrior II is an amazing hip opener that strengthens the lower body. However, you may find yourself in extra need of support (especially for your pelvic floor) in the later stages of your pregnancy. That’s where the birth ball comes in!
From a seated position on the birth ball, take your feet very wide. Turn your right foot toward the front of your mat, bending into your front knee. Turn your left foot parallel with the back of your mat, keeping your left leg straight without locking your knee.
Take your arms out to your sides at shoulder height, palms facing down. Lift through your spine to rise tall through your torso, pulling your belly button up and in. Look out over your right hand.
Remain here for a few deep breaths before repeating on the other side.
Related: Prenatal Yoga Bedtime Routine for Your Best Night of Sleep
6. Seated Side Bend
Flexibility & Release
Seated side bend can relieve tension in your hips and lower back.
Begin by sitting on your birth ball with your feet slightly wider than hip-width. Sit tall and inhale, sweeping your arms overhead so that your palms face each other. Exhale, bending over to the right. Rest your right hand on the side of the birth ball, and stretch your left arm over to the right.
Remain here for a few deep breaths before inhaling to sit back up and bring your arms overhead. Then, repeat the pose on the left side.
7. Child’s Pose
Flexibility & Release
Child’s pose releases tension in your hips and lower back and provides a stretch throughout your entire back.
Transition onto your hands and knees on your yoga mat with your birth ball in front of you. Rest your upper body on the birth ball, wrapping your arms around it and turning your head to one side to rest your cheek on the ball.
Take your knees as wide as is comfortable and bring your big toes together. Close your eyes and breathe deeply for as long as you are comfortable.
Related: Prenatal Yoga for Nausea – The Best Poses for Morning Sickness
8. Seated Wide-Legged Forward Bend
Flexibility & Release
Seated wide-legged forward bend provides a stretch through the shoulders, back, hips, inner thighs, and groin.
Sit on your yoga mat, taking your legs as wide as feels comfortable. You might place a bolster or rolled-up yoga blanket under your hips to tilt your pelvis forward.
Bring your birth ball in front of you, between your legs. Place your palms together in prayer and roll your forearms over the top of the birth ball until you can rest your forehead on the ball. Breathe deeply here for as long as you are comfortable.
I hope this pregnancy birth ball routine helps you to feel strong in your pregnancy and relieves any aches and pains you’re experiencing! Leave any questions you have in the comments!
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