Third Trimester Yoga For Normal Delivery|Prenatal Yoga

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Third Trimester Yoga

With the 3rd trimester of your pregnancy nearing, there are several things wandering and wondering your mind. Mute them all with yoga and meditation. Your baby’s movement starts becoming more evident and strong. The extra weight you gain because of your protruding belly changes your balance in every posture. Below are some poses which require no balance.

1. Butterfly Pose:

This asana is also called as Badhakonasana or Cobbler pose. Badha means restrained, Kona means angle, and Asana means pose. Since both the feet are tucked close and clasped tightly with our hands in a particular angle, this is named as Badhakonasana. Pronunciation: Bah-dah-cone-ahs-ana It is also known as cobbler pose because this pose resembles a cobbler at work.

Way To Do:

1. Sit on the floor with an erect spine spreading out your legs straight.

2. Bend your knees and slowly bring your feet towards the pelvis. Make sure that the souls of your feet are touching each other.

3. Inhale – Grab and hold your feet tightly with your hands ensuring your heels as much close to your genitals as possible.

4. Exhale – Press your thighs and knees towards the floor.

5. Flap both your legs similar to a butterfly that flaps its wings, further while stopping the flap, slow down and stop.

Increase the flap speed of your legs gradually, it should never be abrupt. While doing this pose keep breathing normally. Also push your heels to your genitals gradually, always listen to your body.


This asana helps in relieving fatigue. With regular practice, this asana helps in a smooth delivery.


A person suffering from back pain, lower-back disorders should not perform this pose. Sciatica patients should avoid this asana. If there are any medical conditions, perform this asana under strong supervision.

2. Garland Pose:

This is also called as Malasana. It is derived from the two words ‘Mala’ and ‘Asana’ which means ‘garland’ and ‘pose’ respectively. It releases your stress and improves your focus. This highly beneficial pose is a bit difficult for beginners. So they can start by sitting in this pose for 15 seconds and gradually increase it.

Way To Do:

1. Inhale – Stand in a mountain pose by spreading your feet a hip distance apart.

2. xhale – Squat down by bending your knees deeply and sinking your hip low past the knees. Separate your thighs a bit wider than your torso. Lean your torso forward and gently push it (your torso) between your thighs.

3. Lengthen your front torso by pressing your elbows against your knees (inner knees).

4. Bring your palms together as in Anjali Mudra. Support the knees into the elbows by pressing your outer arms against your inner thighs.

5. Stay in this position for about 30 seconds, then relax to Uttanasana and then release the pose.


This pose stretches your ankles, groin, and back. This pose acts as a savior pose for pregnant women as it provides flexibility to both pelvic and hip muscles in times of stress.


This pose helps in strengthening your thighs, ankles.  It makes your hips more mobile and opens up your pelvic muscles for an easier childbirth.


1. If your heels aren’t reaching the floor, rest them on a folded blanket. Make sure they touch either the blanket or the floor.

2. To protect your joints, keep your knees pointed in the same direction as your toes.

3. People with knee problems can avoid doing this pose.

4. Listen to your body. If this pose is painful, then don’t stay in this pose.

5. Warm-up before any exercise. It is important before performing any asana.

3. Cat/cow pose:

This is a beginner pose and it targets your spine and abdomen. When you inhale, your pose would be similar to that of a cow and when you exhale, it would be similar to that of a cat. Hence the name Cat/cow pose.

Way To Do

  1. Get on your hands and knees.
  2. Exhale – Round your back by tucking your chin towards your chest.
  3. Inhale – arch your back downwards and lookup(towards the ceiling).
  4. Repeat this cat-cow posture for about 5 times.


This asana improves the blood circulation in the discs of your back. This simple asana is super effective for people with back pain. If you spend a lot of time sitting, then this pose is apt for you. This is highly apt even for pregnant women as it promotes a healthy spine.


1. Never strain your neck either when trying to gaze at the sky or when dropping it. Be gradual with all the poses.

2. Make sure that your arms are straight so as to ensure that the movement is with your spine and not with your elbows.

Tips For All Your Trimesters:

1. Never perform any asana without consulting/taking the advice from your physician.

2. If you are doing any of the above asanas without any guidance, take the utmost care while doing each and every asana.

3. Make sure that your protein intake is at least 60 grams a day.

4. Drink plenty of fluids and eat fruits a lot.

5. Since you would be using your body sugar faster, eat 6 small meals a day.

6. Try to lie on your left when you sleep to ensure maximum oxygen supply for the growing baby.

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