Prenatal yoga for third trimester: If you’ve been doing yoga throughout your first two trimesters, your third trimester shouldn’t be different. Yoga is still strongly advised for you, even though you may have become noticeably more significant, and your movements may be awkward due to losing body balance. Although you can’t do all the previous poses, you can do specific asanas in moderation. Before continuing with prenatal yoga, talk to your doctor about any concerns you may have.
Prenatal yoga for third trimester & its benefits
- The different postures and exercises help the muscles become flexible, which pays off during labor and delivery.
- With breathing exercises, your body increases oxygen intake, which is necessary for the healthy development of your baby. Relaxation exercises also help keep stress at bay.
- When you practice prenatal yoga for third trimester or any exercise regularly, your chances of recovery, healing, and return to the previous form after delivery are higher.
Prenatal yoga for third trimester- Asanas to perform
Abdominal stretch
This involves lying on your back, hands behind your head, bending your knees with your feet flat on the floor, and then moving them on either side for a few seconds. This pose helps relieve constipation, and the spine gets good exercise, too, as the stretch is applied to it.
Shoulder Rotation
This is an easy exercise that involves rotating your shoulder blades in a circular motion by placing your fingertips on the shoulder on your sides or in front of you for a few seconds. Switch from a clockwise direction to anti-clockwise advice on both sides. This exercise helps improve blood circulation and get rid of neck stiffness.
Butterfly pose
First, spread your legs apart and sit comfortably on the ground. Now bend and bring them close together, letting the feet touch each other. Placing your hands on your feet, move your knees up and down like wings for a few seconds. It is okay if you cannot touch the ground with your knees.
Baby sleeping posture- Prenatal yoga for third trimester
This is similar to the way a newborn baby sleeps. Bend your knees and place your hands on the floor before extending your knees and pointing your toes downward. Place your hips slowly on the heels and support your head on a pillow. This pose helps strengthen your hips and back.
Half-butterfly pose
Sit down and bring your right knee to your body in a bent position. Let the left leg be outstretched, and touch your toes with your left hand. While placing your right hand on the knee, raise it up and down gently. This helps strengthen the legs, hips, and knees.
Garland poses.
With your legs apart and feet on your sides, bend slowly into a crouching position. Adjust your legs accordingly and crouch down. Then bring both hands together in front of your chest into a namaste. This pose aids in the formation of your joints.
