6 Best Yoga Move for Third Trimester Pregnancy

pregnancy yoga
third trimester

Yoga Expert Trainer Sophie Mitchell Top 6 Poses

Choosing exercises that are safe during pregnancy can be overwhelming. Here are six yoga poses you can do throughout your entire pregnancy – even the third trimester. Enjoy adding these poses to your prenatal movement journey or follow my, “Wall, Chair & Chill Prenatal Yoga” workout, which includes detailed instructions of these and many more. I’ve linked the workout at the bottom as well as our Prenatal Movement Program. Enjoy Mummas x

Love Sophie x

Malasana Pose

Amazing for birth prep and creating space in the hips, pelvic floor and pelvis.

Malasana Pose Amazing for birth prep and creating space in the hips, pelvic floor and pelvis.

 

Modifications:

🫶 Hold a chair or use a wall for support while you squat. 

🫶 If you can’t get your seat down to the ground, sit on a block or ball, lift the heels or take your feet wider.

Side Body Stretches

Diaphragmatic breathing is often restricted by the growth of bub, use these stretches to create more space around the intercostal muscles to allow for a deeper breath.

Pyramid Pose

Stretches the hamstrings, ITB, hips and glutes. Wonderful for achey hips after sleeping on your side all night!

Figure Four Glute Stretch

Perfect to open up the hips and glutes. As the belly grows, it tips the pelvis forward and this creates tension in the hips and lower back. This is a wonderful variation that uses the wall and makes space for your belly, while still allowing some sort of forward fold.

Figure Four Glute Stretch Perfect to open up the hips and glutes. As the belly grows, it tips the pelvis forward and this creates tension in the hips and lower back. This is a wonderful variation that uses the wall and makes space for your belly, while still allowing some sort of forward fold.

Wall Sit

Torture…but worth it. Such a wonderful exercise to practice birth prep breathing techniques and of course, to help strengthen the legs! Think floppy face, floppy fanny when the pain is really setting in.

Downward Dog

Lengthens the spine, hamstrings and calves. A slight inversion, so also helps you to go inward and withdraw from other distractions. Wonderful for lower back health and with a sway from side to side, it also is a great birth prep posture!

Online Pregnancy Pilates & Yoga

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Top Postnatal Yoga Workouts for trimester 3: