Exercises for the Third Trimester of Pregnancy

This article contains what you need in the final stretch of your pregnancy. It will help you prepare for childbirth, and learn how to relax and meditate. If you have been practicing Yoga since the first trimester, your legs should be better prepared to carry the weight you have gained. If you practiced Asanas for the second trimester, you should have opened your hips to facilitate delivery. During the third quarter, we will continue preparing for childbirth with various Yoga postures and some meditation tricks to help you relax.

Benefits of Practicing Yoga During the Third Quarter of Pregnancy

1. You tone your legs.

2. You improve your body posture, preventing back damage caused by weight gain.

3. Improve your body mobility.

4. You prepare for childbirth physically.

5. You prepare emotionally for birth time.

6. Breathing and visualization exercises help you control pain.

7. You learn to relax.

8. Asanas improve the pelvic floor.

Exercises for Legs

During the last three months, you should not do exercise with the same intensity as before, so we suggest using a fitness ball to regulate effort. By using a fitness ball, you can tone your legs while letting the ball support the weight.

It is important to pick the right ball size according to your height.

Height Ball size:

• Up to 5 feet tall, use a 17 inches ball
• From 5’1” to 5’5” tall, use a 21 inches ball
• From 5’6” to 6’1” tall, use a 26 inches ball
• From 6’2” on, use a 29 inches ball

1. Sitting Squat with Circular Hip Movements

Sitting Squat is very therapeutic for the lower back and helps you tone your legs.

Sit on top of the fitness ball and open your legs like in a Sumo Squat. Once you are stable, draw big circles with your pelvis to the right and then to the left.

Perform 5 slow circles to each side relaxing your lower back.

2. Ball raise

Laying on your back, place the ball between your feet. Support your back by placing your hands underneath your hips. Raise the ball with your feet. Repeat this exercise three times.

You can bend your knees while raising the ball if it feels better.

Asanas for the Hips

1. Dandasana (Seated Staff Pose)

Dandasana stretches the legs and back that helps to prevent spinal problems. Stretching your back during this trimester is important because your body is not accustomed to carrying the extra pounds, and you tend to bend your back forward.

Sit with your back straight (use the wall if needed) and your legs straight in front of you. Flex your feet, so the toes point to the sky.

Take five deep breaths here.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

We recommend you do it with pillows or cushions to support your back and head. Keep your back raised, so the baby’s weight does not fall completely on your backbone.

Sit on your mat in Dandasana. On your exhale, bring the feet towards the hip. Put the soles of the feet together.

Pull them by the ankles and place them closer to your navel. Make sure the cushions or the pillow are in place, so you can lie down. Very carefully place your elbows on the mat to help you support the weight until your spine rests down.

Hold the position for 30 seconds or one minute. Breathe deeply and relaxed.

To rest, stretch your legs and shake them. Repeat the Asana as many times as you feel comfortable.

Relaxation Through Meditation

Most moms become nervous during the last quarter of pregnancy. Keeping a serene mindset helps you and the baby be healthier and stronger during delivery. We recommend practicing the next exercises daily to keep calm and optimistic.

1. Focus on Your Breathing

This is the simplest way of meditation. Set a timer for ten minutes.

Find a quiet place where you can sit comfortably. Place your hands on your thighs and close your eyes.

Inhale slowly and deeply for five seconds. Hold the air inside for five seconds, and exhale completely also in five seconds. Hold with empty lungs for another five seconds.

Continue doing it for 10 minutes. If you are getting distracted, once you realize you are losing focus on the breath, just get back to it. To make it more dynamic, you can do six-second cycles, then three-second cycles, and then go back to five-second rounds.

2. Visualization

Many moms are more able to bear the childbirth’s pain when they have imagined a perfect, happy delivery before it happened. They also trained their minds to understand childbirth’s pain is temporary.

You can also image your baby’s tiny and perfect hands, feet, cheeks, and organs.

Practice these visualizations while sitting or laying down in a comfortable position and taking deep and relaxing breaths.

Precautions

– Stay hydrated. Have a bottle of water near you while exercising and drink often. Do not wait to be thirsty, and avoid carbonated drinks.

– Ensure that you wear yoga leggings that are comfortable and not too tight.

– Do not push yourself.

– Do not do backbends, Bikram Yoga, twists, or lie on your belly (obviously).

We hope that you enjoy this beautiful time of any woman’s life in health and filled with love and optimism.

Namaste!