Birth Third Trimester Yoga

Third Trimester Yoga: What You Need to Know

What are the benefits of practicing yoga during the third trimester?

Yoga is a gentle and effective way for pregnant women to stay active and relieve discomfort during the third trimester. Here are some benefits of practicing yoga during this stage:

  • Relieves back pain and improves posture
  • Reduces swelling in the legs and ankles
  • Increases flexibility and strength
  • Helps to alleviate stress and anxiety
  • Improves circulation and digestion
  • Prepares the body for labor and childbirth

Which yoga poses are safe and beneficial during the third trimester?

It is important to choose yoga poses that are safe and comfortable for pregnant women in their third trimester. Here are some recommended poses:

  1. Modified Triangle Pose (Trikonasana): Stretches the sides of the body and relieves back pain.
  2. Wide-Legged Forward Bend (Prasarita Padottanasana): Relieves tension in the lower back and stretches the hamstrings.
  3. Supported Warrior II (Virabhadrasana II): Strengthens the legs and opens the hips.
  4. Bound Angle Pose (Baddha Konasana): Relieves sciatica pain and improves circulation.
  5. Child's Pose (Balasana): Relaxes the body and calms the mind.

Precautions to take while practicing yoga in the third trimester

Although yoga can be beneficial during pregnancy, it is important to take certain precautions to ensure the safety of both the mother and the baby:

  • Avoid lying flat on the back for an extended period, as it can reduce blood flow to the uterus.
  • Avoid deep twists and poses that compress the abdomen.
  • Listen to your body and modify poses as needed to avoid overstretching or straining.
  • Stay hydrated and take breaks when needed.
  • Consult with a prenatal yoga instructor or healthcare provider for personalized guidance.


Practicing yoga during the third trimester of pregnancy can provide numerous benefits, including pain relief, improved flexibility, and reduced stress. By choosing safe and appropriate poses, pregnant women can stay active and prepare their bodies for the upcoming childbirth. Remember to always prioritize safety and consult with a healthcare professional before starting any new exercise routine during pregnancy.

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