Hatha Yoga for Pregnant Women: 3rd Trimester

Features of Hatha Yoga Practice in the 3rd Trimester

Yoga routines for pregnant women in the 3rd trimester include exercises that are sure not to harm the baby. Yoga sessions for pregnant women in the third trimester include:

• supported standing asanas (although, if doing poses without support is comfortable, it can be done without it);

• inverted poses that have been practiced previously;

• pelvis-opening asanas;

• relaxing rest poses.

Beginners should approach forward bends with caution: improper technique can be harmful.

Video lessons on pregnancy yoga in the 3rd trimester help arrange the correct sequence of asanas.

7 Asanas Practiced in the Third Trimester

Marjaryasana

Cat Pose is one of the most effective hatha yoga asanas for improving the spine’s functionality. It can be practiced in any pregnancy trimester. To get into Marjaryasana, kneel down and lean on your hands (hands perpendicular to the floor), spread your legs for the belly’s comfort. Then, alternate two positions slowly. First – the back gently rounds, second – the chest drops down. Besides the traditional performance, this dynamic asana is the basis for exercise complexes aiming at working on the back. Variants of such complexes are available in video lessons on the site.

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Supta Baddha Konasana

The Butterfly Pose in a lying position is comfortable for practice in the third trimester, and for maximum comfort, you should use a pillow or bolster. You need to sit on the floor close to the bolster, bringing the soles of your feet together as close as possible to the pelvic area. Gently lower your back onto the bolster and your knees to the floor. If placing your knees on the floor is difficult, to avoid discomfort and tension in the lower abdomen, place blocks under the thighs. This asana stretches the adductor muscles, serves as a prevention for varicose veins, and regulates kidney function. Regular practice of this asana helps ease the childbirth process. Since Supta Baddha Konasana is suitable for relaxation, you can stay in this pose for quite a long time.

Ardha Chandrasana

The Crescent Pose tones the lower back area, strengthens the legs, and addresses digestive issues. In the third trimester of pregnancy, it is performed against a wall with the use of special props. To enter the pose, stand with your back to the wall, place a block vertically about 20 cm from your right foot, bend your right knee, and place your right hand on the block. Then simultaneously lift your left leg parallel to the floor and straighten your right leg. Extend your left arm upward. Stay in this pose for 30-60 seconds, then repeat the exercise on the other side.

Malasana

The Garland Pose strengthens the pelvic floor muscles, stretches the inner thighs, and alleviates sacral pain. However, performing this pose is strictly contraindicated if doctors have determined there is a risk of preterm labor. To get into the asana, you need to squat, spread your legs so that your belly comfortably fits between your thighs. Hands are placed in namaste: thumbs should be at the level of the solar plexus, and elbows should rest on the knees, slightly spreading them apart. For convenience, a bolster can be placed under the pelvis. It is important that the heels are firmly pressed to the floor; if this is uncomfortable, a blanket can also be placed under them. Pregnant women often practice this asana with support against a wall.

Utthita Hasta Padangusthasana (Standing Big Toe Hold Pose)

This pose helps with varicose veins, prevents swelling, and serves as a prevention for late gestosis. To practice it, you will need a strap and some high support, such as a stool or windowsill. Place the right leg on the chosen support, grab the foot with the strap, and stretch the supporting leg. Women with good flexibility, if they feel well and have the skill to perform the pose in the original version, can do the exercise without support. The strap can also be dispensed with: if well-prepared, the toes can be grasped by hand. The duration in the pose is about 20-30 seconds. Then, you need to turn and do the exercise in the other direction.

Matsya Kridasana

The flowing fish pose is a wonderful exercise for relaxation. It is often recommended as one of the most comfortable for sleeping. It also helps deal with constipation and positively affects digestion. To assume the correct position, lie on your right side (or rather, adopt an intermediate position between lying on your side and on your stomach so that your stomach is comfortable), with the right leg extended, the left leg bent at the knee and resting on a pillow. The hands are clasped and placed under the head with palms down, the left elbow touching the left knee. You can perform Matsya Kridasana on the left side as well. This pose is even suitable for yoga routines for beginner pregnant women in their third trimester.

Savasana

The Corpse Pose can undergo changes when performed in the third trimester. If lying on the back does not cause discomfort for the pregnant woman, it can be continued as before, just placing a bolster under the knees. However, if there is discomfort, it is preferable to choose one of the side variations of the asana. In the first variation, the legs are bent and a pillow is placed between them, in the second, the leg on the bottom is extended and the pillow is placed under the bent upper leg.

Yoga for Pregnant Women in the Third Trimester: Features of Home Practice

Practicing prenatal yoga in the third trimester at home is very convenient: there’s no need to spend time and energy on travel, and you can be assured of the cleanliness of the space. The main thing is to follow safety techniques and avoid poses that cause discomfort. Since many yoga poses for pregnant women in the third trimester require special props, it’s worth preparing in advance by obtaining bolsters, blocks, supports, or considering safe alternatives to replace them.