Best Yoga Poses in the Third Trimester

Pregnant women often gain weight during their third trimester. To stay fit, they need to maintain good posture and eat well. Basic yoga practices can also help them strengthen muscles and stay positive.

As the fetus continues to grow in size in the third trimester, this can cause more discomfort. Yoga can help you feel better and induce positive vibes. Here are the best yoga poses to practice in the third trimester to reduce foot pain, improve back muscles, and relax the overall body.

3 Best Yoga Poses to Practice in the Third Trimester

Here are some of the most practiced Yoga Poses that you can follow in your third trimester:

• Supta Baddha Konasana

The Supta Baddha Konasana stretches the inner thighs, groins, and knees. It is good for pregnant women in their third trimester. It also improves general circulation and cures stress and depression.

Steps:

1. Take a chair or object where you can lean for support.

2. Gently sit with your lower back resting on the base of the support.

3. Bring the soles of your feet together and allow your knees to fall out on the sides. Keep your knees resting on the floor and stretch slightly if possible.

4. Raise your arms on both sides to open the chest.

5. Hold this position for 5 to 10 breaths and then relax.

Read also: How to Calculate Pregnancy Due Date?

• Utkata Konasana (Goddess Pose)

Goddess Pose is an excellent practice for women in their third trimester. It helps cure hormonal issues and generates room in the pelvis.

Steps:

1. Keep your feet slightly apart and at a distance.

2. Keep your toes out, maintaining a 45-degree angle and feet firm on the ground.

3. Slowly bend your knees, exhale out, and keep your knees aligned with your toes.

4. Raise your arms sideways at the shoulder level and bend your elbows to form an L shape.

5. Hold this pose for 5 to 10 deep breaths and slowly relax.

• Legs Up Vertical

During your third trimester, you might experience swelling in your feet. The Legs Up practice will reduce the swelling, making you walk and stand comfortably during pregnancy.

Steps:

1. Lie down on the floor about some distance from the wall.

2. Use a pillow or roll up a blanket and allow your lower back and buttocks to rest at the edge of your pillow/blanket.

3. Take your legs up against the wall in the resting position.

4. Bend your knees a little and draw your feet in towards the hips.

5. Relax your arms by the sides such that the palms face up open.

6. Hold on to the position for 5 to 7 minutes, and then relax.

Wrapping up,

Yoga can be quite beneficial during pregnancy, especially during the third trimester when the baby keeps growing in size. Yoga can help you stay active and relieve the pain during this period. Other effective methods include having a positive approach and managing stress.

Stem Cell banking is also one of the most effective ways to safeguard your baby's future from diseases. Visit Cryoviva to learn more about its benefits and why it is important during pregnancy.