Prenatal Yoga In The Third Trimester offers two main benefits, final preparation for labor and ease discomforts. This is the final stretch of pregnancy bringing daily reminders of baby as baby grows and moves. Some Mamas come into my studio still glowing and feeling wonderful, other Mamas find the final trimester quit challenging. This is a time of continued major change both physically and mentally.
Prenatal Yoga In The Third Trimester
Education is provided during poses, reminding Mamas what poses help during labor and poses that can be done everyday to strengthen and open the hips. Time to turn inward to connect with baby and connect with Mama’s inner strength is provided. Attention to breath, and the power breath will offer during the birthing journey is practiced throughout class.
Feedback I hear from Mamas in the third trimester: “I sleep so much better after I come to prenatal yoga. My husband thanks you too, because he sleeps better too, since I’m not tossing around.” And, “the discomfort in my hips and lower back is so much better after my practice.” And, “the breathing we did in prenatal yoga SAVED MY LIFE.”
Poses For The Third Trimester Of Pregnancy:
- Margaryasana (Cat/Cow) to drop baby forward and away from the lower back area, to ease discomfort. This pose helps baby get in optimal position for birth. This pose is also a great pose to do during early labor to begin warming up the body for the work ahead.
- Malasana (squatting), is a powerful hip opener that is done as long as baby is not breach or placenta previa is not present. Again, another great pose for labor. During this pose we close our eyes down and set our intentions of strength and courage for labor and delivery.
- Chest and diaphragm openers such as modified Ustrasana (camel pose) help with the shortness of breath sometimes experienced during this trimester and opens the chest to allow more breath to enter.
- Utkata Konasana (Goddess Pose) is the ultimate pose in prenatal yoga, encouraging Mama’s to find the Goddess within them. This is a great pose to hold for 1 minute, about the length of a contraction to strengthen the pelvic floor and to mentally prepare for the waves of contractions that will eventually bring baby into the world.
- And finally, maybe one of the most important poses, Shavasana, which can look different for Mama’s as they find a position of comfort. It may be with the feet up the wall to help reduce swelling. Or maybe, Supta Baddha Konasana (Restorative Bound Angle Pose) to relax hips open. This is a time of reflection and surrendering as well as a time to connect with baby.
This is the final phase of such a momentous time in a woman’s life. Prenatal yoga in the third trimester can be a time to slow down and mentally prepare for the future of labor and motherhood.
Read Prenatal Yoga In The First Trimester
Read Prenatal Yoga In The Second Trimester
