Can pregnant women practice yoga balls? What are the benefits of practicing yoga balls after pregnancy?

Yoga ball is a very popular exercise among female friends, which can effectively exercise our body shape. So, can pregnant women use yoga balls?

What are the benefits of yoga balls for pregnant women

1. Promote blood circulation and play a massage role

Pregnant mothers can gradually increase muscle toughness, flexibility and endurance through yoga stretching and practice, without putting pressure on joints. Especially as the belly grows and the center of gravity of the body shifts, pregnant yoga positions can help you maintain balance and shape a good body. At the same time, pregnant yoga can effectively improve blood circulation, reduce water retention, strengthen pelvic muscles, and common pregnancy pain such as lower back pain in the late pregnancy can also be relieved. Pregnant yoga can also help you better control blood pressure, which may effectively reduce the risk of preeclampsia.

2. Helps regulate emotions and overcome fatigue during pregnancy

Pregnant mothers can use yoga meditation to meditate on beautiful situations, which can reduce the mood swings of pregnant mothers during pregnancy and enhance their self-regulation awareness. In addition, pregnant women's yoga relaxation can help you overcome pregnancy fatigue and make you feel energetic. Practicing 1 hour of pregnant women's yoga relaxation is equivalent to 4 hours of good sleep.

Yoga practice requires daily persistence to achieve good results. Most yoga training classes recommend that you take at least 3 classes a week, but it also varies from person to person and should be arranged according to the actual situation of the pregnant mother.

3. It is beneficial to the healthy development of the fetus

Generally speaking, proper exercise during pregnancy itself is conducive to the healthy development of the baby, so choosing to sit on a yoga ball is also a good choice!

But we also want to tell expectant mothers that it is best not to do those yoga moves with big movements while sitting on the yoga ball, because the baby in the expectant mother's belly cannot withstand such big movements!

4. Open the pelvis to facilitate normal delivery

Every expectant mother who hopes for a natural birth knows that yoga balls can help with natural birth, so many expectant mothers choose to sit on yoga balls in the late stages of pregnancy.

There are many benefits of yoga balls, but expectant mothers should still be reminded to ensure safety when using yoga balls.

Precautions for pregnant women to exercise with yoga balls

1. Be sure to wear loose clothes before exercising and drink enough water to avoid dehydration.

2. When sitting on a yoga ball, it is not advisable to perform yoga movements with excessive amplitude to avoid hurting the baby in the belly.

3. Be sure to warm up before exercise, especially pay attention to stretching the ligaments.

4. Choose a dry and comfortable environment for exercise. Exercising in a place with smooth air circulation is beneficial to the physical and mental health of the mother and fetus.

How to sit on a yoga ball during pregnancy

1. Standing posture

Place one leg on the fitness ball, bend your arms and cross them behind your head, slowly stretch your whole body to the left, repeat several times, and then switch sides.

Spread your legs as far as possible, raise your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath, and hold the position for a few seconds.

2. Lie on the ball with your upper body

Stretch your hands to support the ground, and keep your legs together. Stretch your back, lift one leg as high as possible, then put it down and switch to the other side. It helps to slim down your legs and buttocks.

Place your upper body square to the ball, with your hands on the ground. Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the position for a few seconds, and repeat on the other side.

3. Sit on the ball

Keep your legs together, raise your hands up with your fingers together, take a deep breath, tighten your abdomen and lift your chest, and try your best to pull your whole body up.

Spread your legs and do the splits. Stretch your arms straight and hold the fitness ball with both hands in front of your chest. Lift it up, take a deep breath, lean your body's center of gravity back as much as possible, and hold the position for a few seconds.

Lift one leg and keep it parallel to the ground, while raising your arms, and hold the position for a few seconds. Slowly lower your legs and arms, repeat several times, and then switch legs.

4. Lie on your back

Put your legs together, place your left leg on the fitness ball, bend your right leg and keep it vertical to the ground, lift your upper body up and make it in a straight line with your left leg. Take a deep breath and hold the position for a few seconds.

How long should a pregnant woman sit on a yoga ball?

Pregnant women should know when to stop sitting on the yoga ball and not practice for a long time, half an hour at most.