Prenatal Yoga During the Third Trimester

Medically Reviewed by Caitlin Goodwin, MSN, RN, CNM
Learn how to safely practice yoga during the third trimester.

The third trimester may be the trickiest because you now have to accommodate that basketball-sized bump into your yoga routine. Unless otherwise specified by your doctor, yoga is safe during your third trimester. You just have to make sure you don’t push yourself too hard.

There are numerous poses you can do during this trimester that will help prepare you for labor and delivery.

You should try to focus a lot of attention on poses that will promote the correct positioning of your baby, improve your breathing techniques, and relieve back and hip pain.

Third Trimester Yoga Tips

The tips from your first and second trimester carry over into your third trimester. It is probably in your best interest to avoid one-legged poses. Your center of gravity is now extremely altered and it makes it much more likely you could fall (1).

Here are some other tips you should consider.

  1. Try more open poses: Your body is becoming more cramped for space, so sticking to poses that cause you to be more open can be very beneficial.
  2. Spend time learning relaxation techniques: You will need as many ways as possible to help you relax during labor, so you should start learning and practicing these techniques now.
  3. Incorporate alignment poses: This type of pose can help relieve aches and pains, as well as prepare your body for birth.
  4. Embrace your figure: Don’t let your new body shape hold you back. This is a special time in your life and you shouldn’t worry about how silly you might look when doing yoga.
  5. Focus on comfort: If anything makes you feel uncomfortable, don’t do it. There are many other beneficial options out there.
Related Reading
Prental yoga first trimesterYoga During Your First Trimester (Poses & Tips)

Best Poses During The Third Trimester

Check out these fun poses to do in your third trimester.

  • Garland pose: Great for opening up the hips and strengthening the pelvic floor.
  • Pigeon pose: Helps release tension in the lower hips and back.
  • Reclining bound angle pose: Gently stretches your pelvis and groin.
  • Rocking lizard pose: Helps strengthen the pelvic floor.
  • Corpse pose (lying on the left side): This pose helps master breathing and relaxation techniques (2).

If your baby is breech, doing inversions or the bridge pose can help your baby turn into the correct position. These poses should only be done if you know for sure your baby is breech. Otherwise it can cause a correctly-positioned baby to move the wrong direction (3).

There are certain poses and movements you can do that will be extremely helpful for you once labor begins.

Below is a video clip that will guide you through a yoga routine designed specifically for birth preparation. Not only does this help you get in tune with your body, but it helps relax your mind as well.

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Headshot of Caitlin Goodwin, MSN, RN, CNM

Medically Reviewed by

Caitlin Goodwin, MSN, RN, CNM

Caitlin Goodwin MSN, RN, CNM is a Certified Nurse-Midwife, clinical instructor and educator. She has ten years of nursing experience and enjoys blogging about family travel and autism in her free time.
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