Yoga and Exercises Permissible In Third Trimester_Listicle

Yoga and exercise have become an indispensable part of a pregnant woman’s life. Pregnancy itself has come a long way. Not hiding one’s baby bump, leading a sedentary life, missing out. As you are expecting a child and your due date is approaching, yoga and exercise must not take a back seat.

There are chances you might already be doing prenatal yoga actively from the initial months itself. But as you approach closer to the due date and are in the third trimester of pregnancy, undertaking yoga exercises start getting more arduous than before. Nevertheless, you can continue doing specific exercises in moderation without putting pressure on the belly.

Here are a few benefits of why you should do yoga and exercise throughout the Third Trimester.

  1. Yoga exercises in different postures help in an increase in muscle flexibility and elastic nature. This, consequently, helps in the process of labor and recovery after delivery.
  2. Yoga includes a variety of breathing and relaxation exercises, too. This helps maintain the mood, enhance the intake of oxygen that reaches your child, and retain the development moving forward successfully.

Best Yoga Asanas and Exercise to do in the third Trimester

These are a couple of yoga positions and exercises that mothers in their third-trimester can easily pull off. Be sure to use a mat and keep access to a few pillows or a stool for better comfort while doing your poses.

  1. Deep Breathing Exercise: This essentially requires simple exercises designed to reduce pains and aches and can also aid in positioning the baby in an excellent pelvic alignment. Some of these poses are also known to relieve anxiety and in maintaining a calm state of mind.A few of these asanas include- Nadi Shodhana Pranayama [Alternate-nostril breathing], Kumbhaka Pranayama [breath retention], Kapalabhati Pranayama, etc
  1. Cat cow: This is an outstanding pose for lengthening your spine and strengthening your core muscles. This pose is an excellent technique for all pregnancy stages. It will help develop your belly as the pregnancy continues to grow.
  2. Bridge Pose: This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.
  3. Corpse pose: This technique trains at relaxing your body and mind. It increases your energy instantly, and hence it’s convenient for battling any fatigue during pregnancy. Also, it prevents the side effects of pregnancy, like pain, morning sickness, and nausea.
  4. Kantha and Skandha sanchalala & Poorna Skandh Sanchalana : These include gentle neck and shoulder movements to release tension from your shoulders, head and neck.
  5. Walking: Walking at a moderate pace for 20-25 minutes is the best and convenient way to get a workout in.

A few other asanas you can try out –

  • Child’s Pose
  • Virabhadrasana
  • Supta baddha Konasana
  • Goddess Pose

Precautions to Take while Practicing Yoga and exercise during your Third Trimester

  • Avoid strenuous workouts and activities that require you to do jumping, skipping, hopping, vigorous running and bouncing
  • Consult with a doctor for safety measures
  • Stop working out immediately if you see any of these symptoms-
  1. Severe Pain
  2. Blood discharge
  3. Vomiting after working out
  4. Feeling completely drained and out of breath or dizzy
  • Maintain a healthy diet
  • After working out, give yourself a few minutes to relax and recover
  • Drink a lot of water to avoid dehydration

Although working out has it own benefits, one must take it lightly during the third trimester and limit it to low-impact workouts only. Your baby’s health and your own health must be your first priority at this delicate stage so be very gentle on yourself. Motherhood is a very special journey and even though every step has its own hurdles, it brings you more closure to your baby and helps you build a stronger bond than before every day.

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