Yoga For Third Trimester


Yoga For Pregnancy: Third Trimester. Routines By Liz Zdunich of Namaste Inspired Athletics.

Routine One. These routines are created to relieve some of the common discomforts of the final trimester such as tired, sore back and shoulders from carrying extra weight in the chest and belly, and muscle tightness in the hamstrings and calves (often post night cramps)

1. Lateral Cat/Cow

  • on all fours on the floor with knees hip width apart and hands shoulder width apart
  • align heal of the hand with the top of the shoulder so that the angle of the wrist is less than 90 degrees
  • spread fingertips wide into the floor, pressing into fingertips strongly and pointing peace sign fingers to the top of your mat
  • find a long table top shape with a neutral spine
  • exhale to look back toward right hip while bringing right hip toward gaze creating a side bend
  • inhale to come back to centre
  • exhale to look back toward left hip while bringing left hip toward gaze creating a side bend
  • repeat for 5 to 10 breaths
  • MODIFICATION: if you experience any discomfort in the wrist, place heal of hand onto a rolled hand towel with fingertips pressing into the floor ~ decreasing the angle of the wrist even more

2. Prasarita Padottanasana – Standing Wide-Legged Forward Bend

  • facing the long side of mat, step feet apart into a wide stance
  • adjust feet so the outside of each foot is parallel to the outside of the mat making feet slightly pigeon toed
  • spread toes wide into mat
  • bring hands to hips
  • inhale to lengthen spine and engage quadriceps, straightening legs without locking knees
  • exhale to fold forward from the hips reaching heart across the room while doing so to keep length in the spine
  • pause with spine parallel to the ground with an inhalation
  • exhale to relax forward into full forward bend placing the palms of the hands onto the floor
  • if crown of head is not resting on the floor, turn head ‘yes’ and ‘no’ to relax muscles in the neck
  • remain in pose for 3 breaths, coming out of pose mindfully to avoid dizziness
  • MODIFICATION: if the floor is not available to you in the forward bend, place a bolster or block underneath

3. Reclined Arm Circles

  • lay on your left side in a relaxed fetal position with a pillow or bolster under your head and between your knees
  • extend both arms straight out from shoulders in front of body, hands resting palm to palm
  • inhale to start drawing a circle with right fingertips, first extending arm overhead, then opening chest
  • exhale to then bring arm down to right side and back to the starting position
  • draw 5 circles laying on the left side, then do the same on the right
  • NOTE: ensure that arm rubs gently against your side as you draw the circle to stimulate the lymphatic system

4. Balasana – Child’s Pose with Wide Knees

  • kneel on the mat with knees mat width apart and big toes together
  • place pillows in front of you between your legs
  • exhale to fold forward, resting chest and head turned to one side on the pillows with arms resting either side
  • keep seat rested on heels
  • remain in pose as long as comfortable turning gaze to other side halfway through
  • to come out of pose, press into palms and slowly roll spine one vertebrae at a time back to vertical

5. Modified Savasana  ~ essential to close each practice and give your body space for absorbing all the benefits of the practice you have just completed. Once in the second trimester, it is contraindicated to lay on your back for extended periods of time.

  • lay on your left side in a relaxed fetal position with a pillow or bolster under your head and between your knees


Please talk to your primary care provider about exercise in pregnancy, VictoriaMom wants you to stay healthy but cannot be responsible for injury.