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Prenatal Yoga Exercises for the Third Trimester: Safe Poses for Expecting Moms Part 3

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"Yoga is the greatest way,
Make it your deed every day."

The Third Trimester

The third trimester is the final stage of pregnancy, occurring between 29 to 40 weeks or the 7th, 8th, and 9th months. During this period, your baby develops rapidly and begins to change position in preparation for birth. In the third trimester of pregnancy, only a few weeks remain, but this time can bring more challenges. Physical and emotional changes become more apparent. The pregnant woman's weight and belly size increase significantly. Various issues such as back pain, headaches, swelling in the hands and feet, difficulty sleeping, heartburn, mood swings, weakened vision, and reduced walking speed may arise. To stay active and happy during this time, a balanced diet along with exercise, walking, and practicing some safe yoga poses is essential.

Importance of Health in Today's World

In today's fast-paced world, maintaining good health has become one of the major challenges. Due to the hustle and bustle of daily life, many people struggle to eat at regular intervals and consume nutritious food, leading to various health problems. Therefore, paying attention to diet is crucial. However, another important aspect that helps maintain health is yoga. Practicing yoga provides several health benefits, especially for pregnant women, as it can improve their pregnancy experience, labor, and delivery outcomes. Engaging in yoga postures prepares the body for childbirth and helps improve the baby's position in the womb.

"A healthy body is your pride and grace,
Yoga holds the cure for every case."

Safe Yoga Poses in the Third Trimester of Pregnancy

One of the safest and simplest practices for the third trimester of pregnancy is chanting "Om," which provides multiple benefits to the body. This sound positively affects all glands and helps reduce physical, mental, and spiritual ailments. Practicing Pranava Pranayama allows pregnant mothers to feel a deep connection with their unborn child.

1. Malasana

Benefits of practicing Malasana:
  • - Reduces tightness in the hips.
  • - Stretches and strengthens muscles.
  • - Enhances mobility and flexibility.
  • - Stimulates the digestive system.
  • - Promotes mental stability.
  • - Improves concentration and balance.
  • - Strengthens the lower body.
2. Setu Bandhasana

Benefits of practicing Setu Bandhasana:
  • - Strengthens the back and reduces back pain.
  • - Opens the chest and increases lung capacity.
  • - Relieves tension in the shoulders and chest.
  • - Improves flexibility and spinal health.
  • - Enhances blood circulation and aids digestion.
  • - Beneficial for conditions like asthma, thyroid problems, and neck pain.
  • - Promotes mental peace and regulates blood pressure.
  • - Reduces stress.
3. Utthita Konasana

Benefits of Utthita Konasana:
  • - It presents a challenge for both the body and mind.
  • - It is a simple posture that is accessible to both beginners and experienced practitioners.
  • - This asana strengthens the lower body while increasing flexibility in the knees and ankles.
  • - It enhances the functionality of reproductive organs.
  • - It is particularly beneficial for pregnant women.
  • - This asana helps reduce menstrual problems and hormonal imbalances.
  • - It creates pelvic space, making pregnancy, labor, and delivery easier.
4. Butterfly Pose

Butterfly Pose can be easily practiced in the third month of pregnancy. It is also known as the Butterfly Pose.

Benefits of Butterfly Pose:
  • - It increases body flexibility.
  • - This asana improves the flexibility of the waist and inner thighs.
  • - It reduces body pain.
  • - It helps reduce fatigue.
  • - This asana makes childbirth easier and supports normal delivery.
  • - It is beneficial for mothers even after the initial 40-day recovery period post-delivery.
5. Shavasana

Shavasana is also known as the Relaxation Pose. The word "Shavasana" represents a dead state, as this pose resembles a lifeless body. This asana is commonly used to conclude yoga sessions. It serves as a relaxation pose that rejuvenates the body, mind, and soul. In the third trimester, practice Shavasana by lying on one side.

Benefits of Shavasana:
  • - It provides complete relaxation to the body. This asana helps reduce headaches, fatigue, and insomnia.
  • - Additionally, Shavasana helps lower blood pressure.
  • - Regular practice of this asana is recommended to enhance concentration and memory.
6. Meditation Pose

It is known as meditation, a practice aimed at concentrating the mind. It achieves a state of tranquility by using mental and physical techniques. Engaging in meditation helps reduce stress and anxiety while promoting spiritual growth.

Benefits of Meditation:
  • - Meditation enhances peace and insight. It helps reduce reactivity in challenging situations.
  • - It increases self-kindness and compassion toward others.
  • - Meditation improves emotional awareness, empathy, compassion, and mental calmness.

Important Points to Keep in Mind

  • - The most important thing is that a pregnant woman should not lie or sleep on her stomach during the third trimester.
  • - It is essential to avoid the consumption of alcohol and smoking during pregnancy. Women who engage in these activities during this critical period have an increased risk of preterm labor. Such behavior can have adverse effects on the mental and physical development of the fetus.
  • - Pregnant women should not take any medication without prior medical consultation.
  • - Excessive physical activities such as running, jumping, or climbing heights pose a risk of falling, which can be harmful to both the mother and the baby.
  • - During the nine-month period, prolonged fasting or staying without food for long durations is not recommended, as it can negatively affect the developing fetus.
  • - Women are advised not to get tattoos or any form of body art during pregnancy, as it may cause infections that could affect the unborn baby.
  • - Pregnant women can start practicing simple yoga exercises around the early weeks of their pregnancy.
  • - During this time, some yoga poses should be avoided, including Sarvangasana, Viparita Karani, Mayurasana, Vakrasana, Sirsasana, and Halasana.
  • - Reading religious scriptures during pregnancy can help reduce stress and improve the mental well-being of both the mother and the baby.
  • - During pregnancy, one should avoid drinking extremely hot or cold water and should not bathe with such water.
  • - Women can gently massage their feet and head with oil, which will help in relaxation.
  • - Try to eat homemade food, avoid fast food, maintain a balanced diet, and keep your body healthy and clean.
  • - Pregnant women should consult their doctor from time to time.

Author
Prerna Budakoti

Updated on 3rd February 2025

क्या आप योग में करियर बनाने को लेकर "Confuse" हैं?

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