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3rd Trimester Prenatal Yoga

Anusara Yoga

By the third trimester of pregnancy, there are many issues that make physical activity more difficult than it was before. An extended belly can make many poses difficult, and internal organs are packed and compressed in the abdomen.

Your spine has changed its shape and is very susceptible to injury. Your body is still producing the hormone, relaxin, which softens your hard tissues.

This makes it very easy to damage your joints by over-extension. By making a few changes, yoga can be safe and beneficial during the third trimester of pregnancy.

Types of Movements

You should avoid certain yoga movements. Your internal organs are already squeezed into your body. Abdominal twists compress them further, so turning at the shoulders is better movement. You shouldn't do a great deal of abdominal work since you will need those muscles to be soft and pliable. Pregnant women should definitely avoid jumps by the third trimester.

Most inversions are off-limits by this time, and doctors discourage deep back bending or poses that involve lying on your back. You shouldn't do a lot of drastic breathing techniques while pregnant, but should practice birthing breathing.

Mental and Physical Requirements

It is crucial to seek professional advice before performing yoga during your 3rd trimester. Many poses will now be much more difficult to perform than they have been in the past, requiring certain yoga equipment at the minimum. In addition, much of your body will be a great deal more sensitive to exercise than before. Yoga during the 3rd trimester should be gentle and slow, not a rapid type that could risk a fall or injury resulting in serious complications.

Mentally, be prepared to stop yoga at any time if you feel any discomfort. Your 3rd trimester is not the time to push yourself during exercise, and you must have the self-control to listen to your body carefully to avoid injury.

Equipment Requirements

  • Yoga Blocks
  • Yoga Straps
  • Mat
  • Yoga Blanket
  • Comfortable, Breathing Clothes

Mental and Physical Benefits


  • Improved Mood
  • Improved Attention
  • Increased Social Skills
  • Decreased Hostility
  • Improved Well-Being


  • Decreased EMG Activity
  • Normalized Gastrointestinal Function
  • Decreased Respiratory Rate
  • Improved Flexibility
  • Improved Grip Strength

Aerobic Effect

Anusara Yoga

Ashtanga, power, and other aerobic types of yoga are usually too intense for pregnant women. It is a good idea to do one of the more gentle forms of yoga and wait to do the more challenging types later. There are far too many ways you can harm yourself while pregnant, so it is best to take it easy.

Doing yoga during pregnancy will provide you with a gentle workout and help to prepare you and your baby for the upcoming delivery. These yoga workouts must take your pregnancy into account. You should not expect to do intense routines in the third trimester. Instead, your focus should be on maintaining your current fitness level and developing flexibility in certain key areas.