How Can You Safely Practice Yoga in the Third Trimester?

The third trimester of pregnancy, spanning from weeks 28 to 40, is a time of significant physical and emotional changes. As your due date approaches, you may experience a range of symptoms, including increased fatigue, back pain, and swelling. Practicing yoga during this period can help alleviate some of these discomforts, improve your mood, and prepare your body for labor. However, it is crucial to attend online pregnancy yoga classes safely to avoid any potential risks to you or your baby. Here’s a comprehensive guide on how to safely practice yoga in the third trimester.

1. Consult with Your Healthcare Provider

Before starting or continuing any exercise routine during pregnancy, including yoga, it is essential to consult with your healthcare provider. They can provide personalized advice based on your medical history, pregnancy progression, and any complications you may be experiencing. Ensure you get the green light from your doctor before engaging in yoga practices.

2. Choose the Right Type of Yoga

Not all yoga styles are suitable for the third trimester. Avoid vigorous practices such as Ashtanga, Bikram, or Vinyasa flow. Instead, opt for prenatal yoga or gentle styles like Hatha or Restorative yoga. Prenatal yoga classes are specifically designed to address the needs of pregnant women and are taught by instructors trained to modify poses for pregnancy.

3. Listen to Your Body

During the third trimester, your body undergoes rapid changes. It is crucial to pay close attention to how you feel during your practice. If a pose feels uncomfortable or causes pain, stop immediately. Do not push yourself beyond your limits. Pregnancy is not the time to strive for deeper stretches or advanced poses. The focus should be on maintaining comfort and safety.

4. Focus on Breathwork

Breathwork, or pranayama, is an integral part of yoga and can be particularly beneficial during pregnancy. Deep, controlled breathing helps increase oxygen flow to you and your baby, reduces stress, and prepares you for labor. Practice diaphragmatic breathing, where you inhale deeply into your abdomen, and exhale slowly. Avoid breath retention or any techniques that involve rapid, forceful breathing.

5. Modify Poses for Comfort and Safety

As your belly grows, certain yoga poses will need to be modified to accommodate your changing body and ensure safety. Here are some modifications for common poses:

Cat-Cow (Marjaryasana-Bitilasana)

• Modification: Use a wider stance for your knees to make room for your belly. Move slowly and focus on the gentle stretch of your back.

Warrior II (Virabhadrasana II)

• Modification: Shorten your stance to maintain balance. Ensure your front knee is aligned with your ankle and avoid overextending.

Forward Fold (Uttanasana)

• Modification: Perform a wide-legged forward fold with your feet hip-width apart. Use a block or chair for support if needed.

Child’s Pose (Balasana)

• Modification: Widen your knees and place a bolster or pillow under your chest for support. This will create more space for your belly.

Downward-Facing Dog (Adho Mukha Svanasana)

• Modification: Use a wall for support or practice a modified version on your knees to reduce pressure on your wrists and back.

6. Avoid Certain Poses

Some yoga poses are not recommended during the third trimester due to the risk of injury or discomfort. Avoid poses that involve:

Deep Twists

• Reason: Deep twists can compress your abdomen and restrict blood flow to your baby. Opt for gentle twists that focus on the upper back and shoulders.

Backbends

• Reason: Intense backbends can strain your lower back and cause discomfort. Gentle backbends like Cat-Cow are safer alternatives.

Inversions

• Reason: Inversions, such as headstands or shoulder stands, can increase the risk of falls and disrupt blood flow. If you are experienced with inversions, consult your doctor before continuing them.

Lying on Your Back

• Reason: Lying flat on your back can compress the vena cava, a major vein that returns blood to your heart, leading to dizziness and reduced blood flow to your baby. Opt for side-lying poses or use props to elevate your upper body.

7. Use Props for Support

Yoga props, such as blocks, bolsters, straps, and blankets, can enhance your practice by providing additional support and comfort. Here are some ways to use props effectively:

Blocks

• Use blocks to bring the floor closer to you in standing poses, reducing strain on your back and hamstrings.

Bolsters

• Place a bolster under your knees or chest for support in seated or reclining poses.

Straps

• Use straps to assist with stretches and maintain proper alignment, especially in poses that require reaching for your feet or hands.

Blankets

• Fold blankets to provide cushioning for your knees, hips, or back in various poses.

Read our blog about “What Equipment Do You Need to Start Practicing Yoga at Home?” to learn about the supporting equipment available to practice at your comfort zone.

8. Prioritize Pelvic Floor Exercises

Strengthening your pelvic floor muscles is crucial during pregnancy and can aid in labor and postpartum recovery. Incorporate pelvic floor exercises, such as Kegels, into your yoga practice. You can perform Kegels in various yoga poses or as a standalone exercise. To do a Kegel, tighten the muscles you use to stop the flow of urine, hold for a few seconds, and then release.

9. Stay Hydrated

Pregnancy increases your body’s demand for water, and staying hydrated is essential during any physical activity. During pregnancy, it is recommended to drink 8 to 12 cups (64 to 96 ounces) of water daily. Drink plenty of water before, during, and after your yoga practice to prevent dehydration and reduce the risk of overheating.

10. Practice Mindfulness and Meditation

The third trimester can be an emotionally challenging time, with feelings of anticipation, anxiety, and excitement. Incorporating mindfulness and meditation into your yoga practice can help you stay grounded and calm. Spend a few minutes at the beginning and end of your practice through online yoga classes focusing on your breath, setting intentions, and practicing gratitude.

Conclusion

Practicing yoga in the third trimester can be a wonderful way to stay active, reduce discomfort, and prepare for childbirth. Gentle yoga practices, such as prenatal or restorative yoga, focus on poses that enhance flexibility, strength, and relaxation without overexertion. By choosing the right type of yoga, listening to your body, and making appropriate modifications, you can safely enjoy the benefits of yoga during this special time. It’s crucial to adapt poses to accommodate your growing belly and avoid any positions that may cause strain or imbalance. Always consult with your healthcare provider before starting or continuing your yoga practice, and prioritize your comfort and safety to ensure a positive and beneficial experience for both you and your baby.