We have reached the final stage of pregnancy! The belly is already very noticeable, heavy and can even cause us a lot of discomfort, but it is safe and important to stay active during these last months. Previously, I shared with you some yoga poses or asanas for the first and second trimesters of pregnancy.
Now and to close this yoga special, we share seven poses for pregnant women, the recommended asanas for the third trimester .
Yoga in the second trimester of pregnancy
Again we consulted with the certified prenatal yoga instructor Melissa Aguilera from Namasté Yoga, to recommend some ideal postures or asanas for the third trimester of pregnancy .
In this last stage of pregnancy, the baby continues to increase its weight and size, causing the organs to be more pressured. If you have not had a preparation for the lungs, there may be more difficulty breathing, so exercises to open the chest may help .
Similarly, the pressure on the stomach can cause heartburn, so the intensity of postures that make the baby go towards the sternum should be lowered. Feet also appear swollen due to the pressure of the uterus on the veins, preventing venous return, accumulating blood and fluids in the feet. The relief for this is simply to release the pressure on these veins, also starting to loosen the pelvis and make it more flexible .
Regarding the exercises on the back , Melissa tells us that they can be done, but because the amount of oxygen that reaches the baby decreases, it is only recommended to do them for a few minutes and try not to be many positions of this type.
Raising the legs and resting them on the wall serves to relieve swollen feet, but he recommends placing a pillow on the sacrum (the lower part of the spine and which is part of the pelvis), so that it is a little diagonal.
Yoga poses for the third trimester
In these last three months of pregnancy, we will focus on postures that help to continue to open the chest, as well as to loosen and make the pelvis more flexible. These are the recommended asanas for the third trimester.
Malasana
Malasana or Posture of the Garland , is a classic yoga posture. Starting standing in Tadasana or Mountain Pose, spread your legs slightly wider than your hips, with your feet turned outward. Slowly bend your knees into a squat, keeping your heels on the floor. If this is not possible, you can place a rolled pack under them. Then place your hands as if you were praying and gently push your knees out with your elbows, trying to lengthen the spine.
This position helps to open the hips, as well as to relax and tone the muscles of the same. In addition, it helps to strengthen the back and abdomen.
Sukhasana
Sukhasana or Easy Posture , is a posture widely used to practice meditation and that we saw in the asanas for the first trimester of pregnancy. Sitting on the floor, bend your knees and cross your legs so that each foot is under the opposite knee. During this third trimester, you can do slight twists to the sides.
This pose helps to stretch the knees and ankles, as well as increasing the flexibility of the hip and groin, something that will be very useful during labor. Also, it helps calm the mind and relax you.
Baddha Konasana
Baddha Konasana or Shoemaker’s Pose , is another classic yoga posture that helps prepare us for childbirth. Sitting on the floor, bend your knees and bring your feet plant to sole, as close to your pelvis as possible and taking them with your hands. Try lowering your knees to the ground, but not trying too hard to avoid hurting yourself.
This posture helps us stretch the inner thighs, flex the hips and knees, improve circulation, and improve posture.
Bitilasana
Bitilasana or Cow Pose , is one of the asanas that we recommend for the second trimester and that we will continue to practice during the third. Get on the floor leaning on your hands and knees, pretending to form a table with your back, keeping it straight. Inhale and elevate your pelvis and head, while lowering your belly. Exhale and return your back to its straight form.
With this posture you can work the back muscles, tone arms, as well as help relieve back pain that can be caused by the weight of the belly in recent months.
marjaryasana
Marjaryasana or Cat Posture , is another of the postures recommended from the second trimester and that usually accompanies the Cow Posture, mentioned previously. Begin by placing yourself on the floor on your hands and knees, inhale as you arch your back and try to tuck your abdomen in. Exhale and return your back to its straight form.
This posture will help you strengthen your back and pelvic area, correct poor posture, promote flexibility in the spine, as well as reduce tension and control your mind.
Prasarita Padottanasana
Prasarita Padottanasana, or Separate Standing Gripper , is one of the most relaxing yoga postures. Start with your feet apart and bend your body forward, until you place your hands on the floor. During pregnancy, you can perform this pose by leaning your hands on a chair in front of you or leaning against a wall.
This pose improves blood circulation, tones your legs and abdomen, strengthens your inner thighs, stretches your back, and helps you relax in general.
Upavistha Konasana
Upavistha Konasana or Seated Forward Bend , is a posture that requires a lot of flexibility. Sitting on the ground, spread your stretched legs as far apart as possible while keeping your feet pointed towards the sky. Bend forward and try to reach your arms towards your feet. The variant in pregnancy is to place your hands on the floor in front of you and lower slowly and gently, but only as far as you feel comfortable and without pressing on your belly.
This pose helps open the hips, stretch the leg muscles, strengthen the spine, and improve posture.
General recommendations
We remind you that before starting or continuing any physical activity during your pregnancy, you should consult with your doctor and have his authorization to perform them safely and avoid hurting yourself.
All yoga asanas or postures should feel comfortable, if you feel short of breath it may be because you are trying too hard, so it is better to stop and try to do it more gently or avoid it altogether.
Yoga poses for other trimesters:
- Seven yoga poses for pregnant women: recommended asanas for the first trimester
- Seven yoga poses for pregnant women: recommended asanas for the second trimester
Photos | iStock
In Babies and more | Yoga for pregnant women: benefits, contraindications and precautions
