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6 Must Do Pregnancy Yoga Poses For 3rd Trimester

6 Must Do Pregnancy Yoga Poses For 3rd Trimester

I am pleased to say that I am at the 11th hour of my pregnancy!  I survived the summer heat and humidity, a hurricane, and potty training toddler and lived to tell the tale.  Since this is not my first rodeo with labor and delivery my mind has been racing lately on what I would do differently the second time around.  Of course we all know that babies are unpredictable and come and do what they want, but being slightly type A I can’t help but try to plan some things ahead of time.  With my first I was in labor for 23 hours and naturally pushed out a 10 pound 2 oz. baby (yikes!)  Knowing what I know now I am trying to prepare for another big, chunky, healthy baby especially if my preparations mean a faster delivery and less push time.  Fortunately one of my best friends from way back is a certified yoga instructor and when I solicited her help in prepping for this delivery she was all about it.  Shaina and I fell in love in high school (taking chemistry) in 2000 and  have been ride or die ever since.  It only made sense that she would help me out with this major life milestone, because she’s been a part of so many others before. As I am about to give birth to my baby boy, she is also “birthing” her own yoga business in Houston called Heyday Yoga. In guiding me through these 6 must do pregnancy yoga poses for 3rd trimester there was a lot of laugher and sweat but it was amazing to feel so open and centered.

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

Before we got our pregnancy yoga on I had to make sure I looked the part and had the right equipment.

Maternity workout leggings
Maduka Yoga Mats
Yoga Blocks
The most comfortable athletic shoe I own  (lived in my Adidas this pregnancy!)

Pranayama Breathing

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
This pregnancy yoga pose is a great one to do throughout the day.  I see myself doing a lot of pranayama breathing on the days I have to juggle a newborn and a two year old, haha!  This is super simple deep breathing through the nose and out of the mouth.  Your inhales and exhales should be the same length.  You can do this breathing exercise on it’s own or in one of the other hip opening positions.  I will definitely be doing this deep breathing exercise when the contractions start to get more intense.  Other great reasons pranayama breathing is the bomb: it encourages relaxation and helps develop the ability to concentrate deeply.

Child’s Pose

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
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This has always been one of my favorite yoga poses, pregnant or not.  Probably because essentially you get to lay down and after a full yoga session, that’s all you want to do.  Child’s pose is great for pregnancy yoga because it relieves pressure on the lower back and hips which is everything especially during the 3rd trimester.  I have been having a lot of lower back pain which has caused me to even be uncomfortable while trying to sleep.  When doing this pose make sure that your toes touch, and that your knees are spread to accommodate your bump!  I used my block to rest my forehead as to not strain by getting my head all the way to the ground.

Baddha Konasana (Bound Ankle Pose)
6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

Another great pregnancy yoga pose to help relieve aches in the lower back.  When doing this pose, I was hoping my water would break, haha!  It is great for creating space around the pelvis and just all around felt good for my hips to be so open.

Low Runner’s Lunge

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
Another great hip opening pregnancy yoga pose!  This one took a little more effort for me to do than the others.   Mainly because it required me to concentrate on balancing (which can be hard to do with a bowling ball for a belly!)  For this pose, you can put your hands on your knees, at your heart-center, or raised to the sky. Also, make sure your front leg is bent at 90 degrees with your knee stacked over your ankle.

Tree Pose
6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

Back in my high school days when Shaina and I first met, I for sure could have done this pose with ease. Fast forward to now, my flexibility is shot baby or no baby, so I let Shaina go ahead and demonstrate the tree pose as it should be.  For the modified version I used my foot as a kickstand for balance.  This balancing pose can be difficult when pregnant because of the weight distribution from your bump.  Be sure to have a friend (or a chair) near by to assist if you are having balancing issues.

Shavasana

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga
Yaaaaas!  I could live in shavasana.  Now that I think about it, I basically go to sleep in this pose with a pillow instead of a brick.  This pose is a great ending to your pregnancy yoga routine and helps release tension from the body.  There is no right or wrong way to do this pose, just find what is comfortable to and focus on breathing.  This pregnancy yoga pose has been modified as it is usually done on your back, but in the 3rd trimester, ain’t nobody trying to lay on their back!  For my Shavasana, Shaina had me lay on my side using one arm to rest my  head and the block between my knees to help align my spine and relieve any lower back pressure.

6 Must Do Pregnancy Yoga Poses For 3rd Trimester pregnancy fitness, pregnancy health, yoga

When it comes to doing pregnancy yoga poses always listen to your body (and your baby) and do what’s best for the two of you. All the necessary preparations that come with having a baby have been checked off my list (packing a bag, preparing my toddler, penning a birth plan) and now I can focus on feeling whole mind, body, and spirit. Namaste!
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This post contains affiliate links which simply means, if you purchase any linked items I get a small commission.  This is one of the ways I am able to keep the sweet content coming on Sideline Socialite blog!  All thoughts and opinions are my own or came recommended from my yoga certified friend Shaina of Heyday Yoga.


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