（1）标准一 - 45 cm diameter: Under 4'8'' - 55 cm diameter: 4'8'' to 5'4'' - 65 cm diameter: 5'4'' to 5'10'' - 75 cm diameter: 5'10'' to 6'4'' （http://balance.lifetips.com/faq/120157/0/what-size-exercise-ball-should-i-buy/index.html）
（2）标准二 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) （http://www.pregnancy-to-childbirth.com/yoga-ball-workout.html）
－－使用瑜伽球的好处 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.
－－孕期瑜伽球基本姿势
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.
－－选购适合自己的Yoga Ball的大小
在网上有几个版本，大同小异, 下边转贴两个。
基本原则是： 坐上去以后，膝盖呈90度，脚掌能够平放于地面。所以如果按照下面两种标准，有不同选择的话，腿长的mm可以选择稍微偏大一点的～ 比较苗条的mm可以选择稍微小一点的～
（1）标准一
- 45 cm diameter: Under 4'8''
- 55 cm diameter: 4'8'' to 5'4''
- 65 cm diameter: 5'4'' to 5'10''
- 75 cm diameter: 5'10'' to 6'4''
（http://balance.lifetips.com/faq/120157/0/what-size-exercise-ball-should-i-buy/index.html）
（2）标准二
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)
（http://www.pregnancy-to-childbirth.com/yoga-ball-workout.html）
－－使用瑜伽球的好处
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.
－－孕期瑜伽球基本姿势
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.
-- 孕期瑜伽球基本动作的示范视频
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[此贴子已经被作者于2011/8/14 13:54:25编辑过]
谢谢分享
以下是引用莫摇清碎影在5/14/2011 12:14:00 PM的发言：
哇，前天才把我的yoga ball充好气，今天就看到这个帖子，幸福～～～
谢谢分享
以下是引用octobre在5/23/2011 6:49:00 PM的发言：
过来支持baomama
以下是引用sampot在5/23/2011 8:15:00 PM的发言：
注意买burst resistant的球，地上不要有小石子之类的，不然球会破的。
以下是引用huanhuaner在5/23/2011 9:42:00 PM的发言：
顶宝妈妈的贴！
http://www.amazon.com/BodyTrends-Faster-Blaster-Air-Pump/dp/B000BCDR6Q/ref=sr_1_5?ie=UTF8&qid=1306371107&sr=8-5
http://www.amazon.com/GOGO-Hand-Pump-Ball-Yoga/dp/B0029RBOSE/ref=sr_1_3?ie=UTF8&qid=1306371257&sr=8-3
以下是引用elva_exa在5/23/2011 11:13:00 PM的发言：
哪里能给BALL充气? 刚从网上买了球+垫子，但是没有打气筒
[此贴子已经被作者于2011/5/25 20:48:39编辑过]
以下是引用云生在5/24/2011 8:19:00 AM的发言：
我总担心坐上去以后会不会掉下来。。。汗
学习 正好用
我买的球里边附赠了充气的工具. 看了一下，网上也有单独卖pump的～ 比如下面这两个：
[此贴子已经被作者于2011/5/25 20:48:39编辑过]
我买的球带小打气筒，可是让LG帮我打气他嫌筒不给力，最后他用嘴吹的
[此贴子已经被作者于2011/7/17 21:36:23编辑过]
以下是引用aurorawong在7/17/2011 8:58:00 PM的发言：
宝妈妈你这贴太给力了，正需要呢，咱楼的骄傲！ 顶！！！
以下是引用云生在7/17/2011 9:01:00 PM的发言：
下单了，买了个65cm的，期待ing～～～
以下是引用spiral99在7/17/2011 9:36:00 PM的发言：
我买的球带小打气筒，可是让LG帮我打气他嫌筒不给力，最后他用嘴吹的
[此贴子已经被作者于2011/7/17 21:36:23编辑过]
顶宝妈妈的贴！