Blog | Full Circle Yoga Studio in Kansas City

Prenatal Yoga In The Third Trimester

June 22, 2017 by Full Circle KC

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

Yoga Tip of the Day

June 21, 2017 by Full Circle KC

Yoga tip of the day…..celebrate International Yoga Day! Head to your mat and celebrate Summer Solstice with your favorite yoga poses! A few of my favorites: Sun Salutations, Goddess, and Crow. Yoga benefits the mind, body, and spirit in unison.

Prenatal Yoga In The Second Trimester

June 19, 2017 by Full Circle KC

Prenatal Yoga In The Second Trimester has so many benefits for mama to be. Many mamas find the second trimester the most enjoyable, often energy level returns, morning sickness dissipates, and baby movement is felt providing reassurance.

Prenatal Yoga In The Second Trimester:

Second yoga trimester is a time to practice the power of pranayama, or your breath in preparation birth. So many mamas report back that practicing breathing was a life saver during labor. It’s also a time to keep discomforts at bay such as hip and lower back pain. So many mamas I’ve worked with report they sleep so much better after coming to their mat to practice. Getting good sleep is so important for mamas health and wellness.

Some of the favorite poses in second trimester are cat/cow (Bitilasana) to warm up the spine and help drop baby forward. Chest openers such as modified camel pose (Ustrasana) helps bring in more breath, and create space for the diaphragm. Hip openers such as bound angle pose (Baddhakona), relaxes the hips, supports the pelvic floor and can reduce pain during labor according to Dr. Grantly Dick Reed in Childbirth Without Fear. Shavasana can be such an enjoyable time to connect with baby and feel baby’s movement during this trimester, also a time to practice surrendering and letting go, another skill to prepare for birth.

Read Prenatal Yoga In The First Trimester

At Full Circle Yoga KC our prenatal yoga offers a class that mamas at all stages can practice and build their physical and emotional strength in preparation for their birthing journey.

Yoga Tip Of The Day

June 14, 2017 by Full Circle KC

Yoga Tip of the Day…..practice self-care before your little one arrives!! Promoting your own wellness through self-care before baby arrives will help you maintain this important practice when life is busy. Prenatal Yoga or Pregnancy yoga is a perfect way to begin self care; giving you an opportunity to wind down, quiet the mind, care for your body physically, mentally, and spiritually.

Full Circle Yoga KC offers prenatal yoga classes that support a mother’s pregnancy journey. In our prenatal classes we practice mindfulness in breathing, bring awareness to our changing bodies, and offer movement for a full body workout.

Prenatal Yoga In The First Trimester

June 12, 2017 by Full Circle KC

Prenatal Yoga in the first trimester can be incredibly helpful as long as one listens to their intuition. With the increased research that supports the health benefits of prenatal yoga, more and more healthcare practitioners are recommending prenatal yoga or pregnancy yoga.

Yoga can help center your mind to tune into the amazing work your body does in the first trimester. This is a time to notice the unbelievable changes that are happening, number one, you’re growing a new life, congratulations!!! Celebrate this moment and be gentle with yourself as you notice your body changing.

Whether you are an advanced yogi or just beginning, your body is going through tremendous changes. Your hormones are surging. Your producing more estrogen- which increases your pliability of connective tissue, produces more blood, and can produce mood swings. More progesterone is produced, slowing the digestive system, and increasing the basal body temperature. Relaxin hormones also increase, relaxing the muscles, tendons, and ligaments. Because of the major increase in these hormones it can play a role in your yoga practice.

Prenatal Yoga Tips For The First Trimester:

Listen to what your body needs!!! This is often a time of fatigue, although you can’t see it, your body is working so hard! First trimester may create nausea, be gentle to yourself.
Avoid closed twist poses, rather stick to upper torso open twists to open the shoulders, upper back, and chest.
Prone poses- proceed with caution, make sure you know how to do these poses correctly to keep and belly is not getting direct pressure. Direct pressure on the uterus should be avoided.
Deep backbends, again should proceed with caution, and possible avoid as it can place direct pressure on the uterus and overstretch abdominal muscles.
Some pranayamas- typically this is a good time to practice breath through the nose and out the mouth, which is the most beneficial way of breathing during labor.

This list is not comprehensive and one should talk to their yoga instructor and/or healthcare practitioner to ensure safety for mama and growing baby.

At Full Circle Yoga KC our prenatal yoga offers a class that mamas at all stages can practice and build their physical and emotional strength in preparation for their birthing journey.