We reach the final stage of pregnancy! The belly is already very noticeable, heavy and can even cause us much discomfort, but it is safe and important to stay active during these last months. Previously I shared some yoga poses or asanas for the first and second trimesters of pregnancy.
Now and to close this yoga special, we share seven postures for pregnant women, the asanas recommended for the third trimester.
Yoga in the second trimester of pregnancy
Again we consulted with the certified instructor in prenatal yoga Melissa Aguilera of Namaste Yoga, to recommend us some postures or asanas ideal for the third trimester of pregnancy.
In this last stage of pregnancy the baby continues to increase its weight and size, making the organs more pressed. If you have not had a preparation for the lungs, there may be more difficulty breathing, so chest opening exercises can help.
Similarly, the pressure in the stomach can cause heartburn, so the intensity of postures that make the baby go to the breastbone should be lowered. Also the feet appear swollen by the pressure of the uterus on the veins, preventing the venous return, accumulating blood and liquids in the feet. The relief for this is simply to release the pressure on these veins, also starting to loosen the pelvis and make it more flexible.
About back exercisesMelissa tells us that they can be done, but because the amount of oxygen that reaches the baby drops, it is only recommended to do them for a few minutes and ensure that there are not many postures of this type.
Raise your legs and reload them on the wall It serves to relieve swollen feet, but recommends placing a pillow in the sacrum (the lower part of the spine and part of the pelvis), so that it is a bit diagonally.
Yoga postures for the third trimester
In these last three months of pregnancy, we will focus on postures that help to continue to open the chest, as well as to relax and make the pelvis more flexible. These are the recommended asanas for the third trimester.
Malasana
Malasana or Garland Posture, is a classic yoga posture. Starting standing in Tadasana or Mountain Posture, spread your legs at a slightly wider distance than your hips, with your feet turned outward. Slowly flex your knees until you squat down, keeping your heels on the floor. If this is not possible, you can place a rolled mandala below them. Then place your hands as if you were praying and with your elbows gently push your knees out, trying to lengthen the spine.
This posture helps to open the hip, as well as relax and tone the muscles of the hip. In addition, it helps strengthen back and abdomen.
Sukhasana
Sukhasana or Easy PoseIt is a position widely used to practice meditation and we saw in the asanas for the first trimester of pregnancy. Sitting on the floor, flex your knees and cross your legs, so that each foot is under the opposite knee. During this third quarter, you can make slight twists to the sides.
This posture helps to stretch knees and ankles, in addition to increasing the flexibility of the hip and groin, something that will be very useful during childbirth. In addition, it helps calm the mind and relax.
Baddha Konasana
Baddha Konasana or Posture of the Shoemaker, is another classic yoga posture that helps prepare us for childbirth. Sitting on the floor, flex your knees and join your feet floor to floor, as close to your pelvis as possible and taking them with your hands. Try to lower your knees to the ground, but without trying too hard to avoid hurting yourself.
This posture helps us stretch the inside of the thighs, give flexibility to the hip and knees, improve circulation and improve posture.
Bitilasana
Bitilasana or Cow Pose, is one of the asanas that we recommend for the second quarter and that we will continue practicing during the third. Place yourself on the floor resting on your hands and knees, pretending to form a table with your back, keeping it straight. Inhale and elevate the pelvis and head, while lowering your belly. Exhale and return your back again to its straight form.
With this posture you can work the back muscles, tone arms, and help relieve back pain that can be caused by the weight of the belly in recent months.
Marjaryasana
Marjaryasana or Cat Pose, is another of the positions recommended since the second quarter and that usually accompanies the Cow Pose, mentioned previously. Start by placing yourself on the floor on your hands and knees, inhale while arching your back and trying to tuck your abdomen. Exhale and return your back to its straight form.
This posture will help you strengthen your back and pelvic area, correct bad posture, promote spinal flexibility, as well as reduce tension and control your mind.
Prasarita Padottanasana
Prasarita Padottanasana or separate foot clamp, is one of the most relaxing yoga poses. Start with your feet apart and flex your body forward, until you place your hands on the floor. During pregnancy, you can perform this posture by recharging your hands on a chair in front of you or leaning on a wall.
This posture improves blood circulation, tones legs and abdomen, strengthens the inside of the thighs, stretches the back and helps you relax in general.
Upavistha Konasana
Upavistha Konasana or Flexion sitting forward, is a posture that requires a lot of flexibility. Sitting on the floor, spread your legs straight as much as possible while keeping your feet pointing towards the sky. Crouch forward and try to extend your arms to your feet. The variant in pregnancy is to place your hands on the floor in front of you and lower slowly and gently, but only as far as you feel comfortable and without pressing your belly.
This posture helps to open the hips, stretch the leg muscles, strengthen the spine and improve posture.
General recommendations
We remind you that Before starting or continuing any physical activity during your pregnancy, you should consult your doctor and have your authorization to perform them safely and avoid harming yourself.
All yoga asanas or postures should feel comfortable, if you feel you are short of breath it may be because you are trying too hard, so it is better to stop and try to do it more gently or avoid it completely.
Photos | iStock
In Babies and more | Yoga for pregnant women: benefits, contraindications and precautions, Seven yoga poses for pregnant women: asanas recommended for the first trimester, Seven yoga poses for pregnant women: asanas recommended for the second trimester
