Congratulations mumma! You have almost reached the finish line and are now at a stage where you’d be experiencing mixed emotions. On the one hand you’ll feel excited to meet your little one, and on the other, the thought of becoming a first-time parent might make you anxious and scared.
To top it all, physical discomforts such as fatigue, back pain, shortness of breath, sleepless nights, and swelling of the legs and arms may not be helping your cause. However, yoga during the third trimester can help alleviate these problems. In fact, studies have shown that yoga provides relief from insomnia, tiredness, and water retention.
Is It Safe To Practice Yoga During The Third Trimester
The answer is ‘Yes’ unless your doctor says otherwise. You can actively practice yoga even during your third trimester. However, keep in mind that not all yoga poses are suitable for the third trimester. Therefore, you must consult your doctor first to get the go-ahead on performing yoga, and then practice safe poses under the guidance of a certified yoga trainer.
Benefits Of Yoga During Third Trimester
Participating in moderate to light yoga poses during your third trimester can benefit your mind and body in many ways. It helps stretch your body in different ways and improves strength, flexibility, and posture. Let’s take a look at some other benefits of yoga during the third trimester:
- It relieves stress: During the later stages of pregnancy, your hormone levels are at their peak. Prenatal yoga during this time can help you achieve a stress-free pregnancy.
- It reduces anxiety: Yoga focuses on the mind and body connection. Moreover, studies have shown that prenatal yoga can reduce stress hormone levels in women, which in turn reduces maternal anxiety and depression in most pregnant women.
- It makes childbirth comfortable: Practicing yoga during the third trimester can strengthen your pelvic region and core, and help prepare the body for birth. Yoga might also reduce the risk of pelvic dysfunction during labour.
- It reduces the risk of postpartum depression: Yoga can help relieve stress and lower the chances of postpartum depression in women. It also helps speed up the recovery process after birth.
10 Best Yoga Poses To Practice During The Third Trimester
Wondering what kind of asanas should you try during your third trimester to keep you healthy and your little one safe? Well, we have got you covered. Here are 10 safe yoga poses that you can try during your third trimester. But do remember, practice prenatal yoga only if your doctor gives you a green signal.
Abdominal Stretch
This yoga pose will help relieve your upper back pain and release tension from the whole body.
Steps for the pose:
- Place your yoga mat on the ground. Lie on your back and bring your left leg towards your chest.
- Spread your hands apart and twist your upper body towards the right.
- Hold the position for about a minute and then relax.
- Next, use the other leg and twist in the opposite direction.
- Repeat this movement 4-5 times.
Ankle Rotation
This yoga pose will help release cramps and tension from your feet and also reduce epidural pain. It is generally performed standing up, but you can do this asana comfortably on your bed or a yoga mat.
Steps for the pose:
- Lie down on your back and raise your right foot about 20 inches off the floor.
- Keeping your toe upward, rotate the foot to the left and then to the right.
- Hold for 10 seconds and then return to the initial position.
- Repeat this pose for the other foot. You can keep a 20 rep count.
Child’s Pose
Child’s pose or Shishu asana opens up your torso and helps relieve pressure from the shoulders.
Steps for the pose:
- Kneel on your yoga mat and then bend forward with your hands stretched out.
- Breathe gently while facing downwards.
- Maintain the pose for about 10-15 seconds and repeat the movement as per your comfort.
Alternate pose: If this movement seems uncomfortable to you, you can adjust it and try the puppy pose instead. This movement requires the same steps as the child’s pose. The only difference is that you have to raise your bottom and stretch your hands out further.
Half Butterfly Pose
This movement strengthens the pelvic area and prepares it for comfortable labour.
Steps for the pose:
- Sit on your yoga mat and stretch the left leg to the front while folding the right leg.
- Keep your right hand on your right knee, and hold the toes of your left knee with your left hand.
- Remain in this position for a few seconds while breathing normally.
- Repeat the same for the other leg and do this movement 5-6 times.
Butterfly Pose
This pose can help loosen your hip and pelvic muscles and improve the blood circulation around the pelvic area.
Steps for the pose:
- For this movement, you need to sit on your yoga mat and bring both your legs together.
- Make sure the soles of your feet touch each other.
- Hold the feet with your hands and flap both the legs up and down.
You can repeat this movement 20-30 times, as per your comfort, and then relax and straighten your legs gently.
Garland Pose
This movement is helpful in strengthening the thigh, back, abdominal, and uterus muscles.
Steps for the pose:
- Do this movement on your yoga mat. Stand with your knees apart.
- Squat down and bring your palms together in a prayer position.
- Keep your back straight and breathe normally.
- Hold the position for about 10-15 seconds and then relax. You can repeat this pose 4-5 times.
Cat-cow Pose
This pose focuses on the back and the spine and is helpful in enhancing flexibility. It also helps correct the position of the baby and tones the reproductive system.
Steps for the pose:
- Get into a tabletop position and on all fours.
- Inhale while arching your back downwards and bending your head backward.
- Exhale while arching your back upward and keeping your head downward.
Hold the position for a few seconds and then repeat the movement 5-6 times.
Shoulder Rotation
This helps release back and neck tension and also stimulates the mammary glands. You can do this movement while standing up or sitting comfortably on your yoga mat.
Steps for the pose:
- First, touch your shoulders with your fingertips.
- Rotate your shoulder joint and the arms, as if you are drawing circles with your elbows.
- Continue this movement 10 times in the forward direction and then in the backward direction.
- Maintain regular breathing throughout and repeat as long as you are comfortable.
Goddess Pose
This movement opens up your hips, legs, and chest. It also strengthens your abs, knees, and pelvic floor.
Steps for the pose:
- Stand with your hands stretched upwards, and feet wide apart.
- Bend down your knees at an angle of 90°.
- Next, bring your hands down to your shoulders while keeping your palm upwards.
- Inhale as you stretch. Exhale while bending down.
- Repeat this movement 4-5 times and hold the position for about 10 seconds.
Lying Down On One Side
This pose is a modified version of Savasana and can help relax your mind and provide a comfortable sleep.
Steps for the pose:
- Lie on your right side with your right hand under the head.
- Place a pillow between your legs and bring your left leg towards the chest.
- If needed, you can try placing your left hand on your belly for support.
- Remain in this position for a few seconds and then repeat on the other side.
Practicing yoga in the third trimester can help in maintaining the emotional and physical balance of the body. Although these movements don’t guarantee a painless delivery, they will surely make your pregnancy a bit more comfortable. It is however, advisable that you consult your doctor before performing any form of yoga during pregnancy.
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