Top 5 Yoga Ball Tricks for Labor
Yoga balls are, in my opinion, one of the greatest inventions of the 21st century. I know many people who sit on one at work to improve posture. I use yoga balls to stretch my back, and sometimes I even use them for exercise! But did you know that the yoga ball can be your bff in labor too? Oooooh, honey, if you haven’t gotten a yoga ball yet and you’re pregnant, go get one asap! You can thank me later ;)
But how would one even use a yoga ball in labor? Oh, let me count the ways!
1. Sitting on the ball with knees wide apart
Sitting like this on the yoga ball while laboring can relieve tension in the back and keeping the knees wide apart will help keep your pelvis open, allowing the baby to descend. You can also do hip circles, rock your pelvis front to back or side to side, and bounce gently - all of these movements can ease pain by sort of self-massaging or by even acting as a distraction. Many birthing folks feel the urge to move during labor, but walking around and around can get tiring! Take a break on the yoga ball and move those hips to keep your birth momentum going!
2. Kneeling on the floor and leaning on the yoga ball (2 variations)
Kneeling on the floor with knees wide apart is a great position for taking pressure off the low back, reducing pain or discomfort if experiencing back labor, resting, or receiving touch from your support person or doula! Having the knees wide apart and letting the belly hang can provide so much relief! Then, your doula or support person can easily apply firm counterpressure, massage, or double-hip squeezes in this position. I’ve even had a client fall asleep like this! It’s like magic. 10/10 would recommend!
Kneeling variation
This is a more forward leaning kneeling position, great for movements like swaying, rocking and hip circling.
3. Side Lying with a Peanut Ball
This can be a super relaxing position to be in once you’ve gotten your epidural. Peanut balls are available at most hospitals and birth centers, although you may have to ask for one. Have your support person help you roll over to one side of your body, being mindful of any IV lines or monitoring wires, and place the peanut ball between your knees. There’s an indent in the middle of the peanut ball and that’s where the top part of your calves should be. You can have your partner rock your hips back and forth, or you can just rest while the peanut ball does its job. While in this position, the peanut ball is keeping the inlet of your pelvis open so you can continue to make room for the baby, but in a more passive and relaxed position. How cool is that?!
4. Leaning over the bed with the birth ball
Believe it or not, this is a really tough photo to find on the internet! So we’re going to have to use our imagination a little bit. Imagine you’re feeling those surges in labor and you definitely want to move around. Maybe you’ve been kneeling for a while and need to stretch your legs! But also, you might be tired and need a little extra support. Have your support person help you set up this position by placing the yoga ball on your bed (or the hospital bed). You then stand as close to the edge of your bed as you can. Place your hands or elbows on the yoga ball, bend your knees slightly, and lean forward into the yoga ball. I recommend having your support person opposite you, holding the yoga ball in place so you don’t slip. From this position, you can sway side-to-side, do a few deep knee bends, or rock back and forth with your upper body on the yoga ball. This helps give you support while you stand. Remember that gravity is your friend in labor, so standing periodically will help bring that baby down.
5. All fours with an epidural
It can be hard to find positions other than laying down with an epidural, but you can still do a lot! This is essentially the same position as the all fours outside of the bed, but you might have to do some finagling with the hospital bed to have enough room. First, lay the hospital bed totally flat and then have your partner help you into a hands-and-knees position, making sure that your knees are wide apart. Once you’re steady, have your partner hold the yoga ball in place at the head of the bed in front of you and use the yoga ball to prop up your upper body. You can rock back and forth, receive gentle touch, or just have some quiet time while in this position. Since your legs will have less feeling than usual from the epidural, come out of this position after 15-30 minutes and rest for a bit.
However you choose to labor, we at Brilliant Births are cheering you on! We hope that these yoga ball tricks will help bring your little one earthside with comfort and ease!
