Yoga for pregnant women in the last 3 months: 8 exercises not to be missed

Working hard on yoga exercises for pregnant women in the last 3 months can bring you a lot of golden benefits such as reducing back pain, edema… Especially, this is also a way to practice breathing for labor and labor. give birth to.

Practicing yoga for pregnant women is not only good for the health of the mother but also supports the development of the fetus. You may have been practicing yoga since the first months of your pregnancy.

By the third trimester, practicing yoga poses can be difficult, but you can continue to practice with poses that don’t put pressure on your abdomen. Let’s continue with to see the sharing below to understand more about yoga exercises for pregnant women in the last 3 months.

Is it safe for pregnant women to practice yoga in the third trimester?

The answer is “yes” if your health and your baby’s development are going normally. However, not all yoga poses are suitable, you should only practice gentle poses to avoid putting pressure on the body. The advice for you is to practice under the supervision of a professional yoga teacher.

Benefits of practicing yoga for pregnant women in the last 3 months

Here are some benefits that you can get from doing yoga in the third trimester:

  • Yoga exercises will help the muscles become more flexible and elastic. This, in turn, will facilitate labor and postpartum recovery.
  • Yoga has a relaxing effect. Regular practice of this subject not only helps stabilize mood but also increases the amount of oxygen supplied to the fetus for growth and development.
  • The rest of the yoga meditation exercises bring peace of mind and make it easier for you to “connect” with your baby in the womb.

If you are new to yoga at this stage, it is best to consult with your doctor and discuss what he has shared with your yoga teacher to adjust the exercises accordingly. When practicing, you need to do it slowly, patiently and not in a hurry.

During the third trimester, you may have difficulty with balance due to the large belly. At this point, you can use a chair or lean against the wall to make it easier to do.

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Yoga exercises for pregnant women in the last 3 months

Here are some exercises for pregnant women in the last 3 months that you can refer to:

1. Shoulder rotation

This movement works to stimulate the muscles in the shoulders, upper back, improve blood circulation, thereby reducing stiffness in the neck. In addition, this exercise also stimulates the mother’s mammary glands.


  • Place your fingers on your shoulders, then rotate the joints the same way you would draw a circle with your elbow.
  • Rotate clockwise five times and reverse. Repeat the same with the left arm.
  • Inhale when the arms are behind you and exhale when the arms are in front of you.

shoulder rotation

2. Rotate the ankle

This movement has the effect of increasing blood circulation in the feet, reducing pain caused by edema or cramps.


  • Rest your right foot on your left knee, then grab your toes with your left hand and place your right hand on your ankle.
  • Gently rotate the ankle clockwise for ten times and reverse.
  • Repeat the same for the left leg.

Rotate the ankle

3. Bridge Pose

Bridge pose helps relieve lower abdominal tension. However, some pregnant women with back pain should avoid this position.

  • Sit firmly on the floor, legs straight in front, hands on the floor just behind hips to keep balance for the body.
  • Slowly bend your head, pulling your legs as close to your hips as possible. Grasp the feet with your hands, then gently move the knee joint up and down for 20 counts.

bridge pregnant pose

4. Butterfly Pose

The butterfly pose relieves tension and pain in the thighs and strengthens the legs. In addition, this is also considered a position to help support childbirth easier.


  • Sit with your back straight, legs parallel, hands on knees.
  • Bend both knees but relax knees to the sides, opening hips.
  • Bring the soles of your feet together and pull with your hands so that your heels are as close to your groin as possible, that is, keep your ankles tight and pull your legs toward your pelvis.
  • Hold the toes with both hands. Hold the pose for 30-40 seconds.

butterfly pregnant pose

5. Baby Pose

This pose works to strengthen the knees, hips, and back.


  • Sit down on your knees. Extend knees and hips. Breathe evenly.
  • Bend forward between your thighs. Expiratory. Pay attention to the head and toes touching the floor, the nape of the neck relaxed.
  • Slowly widen your hips and relax between your thighs.
  • Bring your arms straight out in front of you, palms facing up.
  • Relax your shoulders. Hold the pose for 30 seconds to 1 minute or longer depending on your ability.
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Baby Pose

6. Cat Pose

The cat pose is one of the best birth support movements for the last 3 months of pregnancy. This exercise works on the spine, back, neck and organs in the mother’s abdominal cavity.


  • Kneel on the floor, both hands on the floor in the same way as a standing cat.
  • Bow your head, inhale, arch your back up.
  • Hold for a few seconds and then return to the starting position.

Cat Pose 4

7. Warrior Pose

Practicing warrior pose regularly is a great way for pregnant women to relieve back pain during pregnancy, especially during the last 3 months of pregnancy.


  • Stand up straight, step right foot back, toes pointed to the right. The front leg is bent and the toe is still pointed forward.
  • Spread your arms wide to the sides, parallel to the shoulders, note that the two right arms are parallel to each other.
  • Focus on the fingers in front of your face.
  • Hold for about 30 seconds, return to the starting position and switch legs.

Warrior Pose 2

8. Squatting posture

This position helps to relax the pelvic muscles for a smooth delivery. In addition, practicing this pose regularly, you also learn how to catch your breath and prevent cramps.


  • Spread your feet wider than your shoulders, clasp your hands in front of you.
  • Then lower the center of gravity as low as a squat, so that the elbows touch the knees of the legs.
  • Do this movement for about 60-90 seconds, then return to the original position and repeat.
  • When squatting, pregnant women should pay attention to adjust the toes of the feet to rotate horizontally to the sides.

Squat posture

9. Triangle Pose

This is a yoga pose that helps you relieve stress, improve your physique and ease digestive disorders in pregnant women.


  • Stand up straight with two legs
  • Hands on either side of the body, palms facing thighs.
  • Slowly spread your legs out. Your feet should be parallel to each other.
  • Raise your arms in line with your shoulders, palms facing the floor.
  • Take a deep breath and bend to the left. Simultaneously raise your right hand upwards.
  • Tilt your head to the left and look at the fingertips of the right hand.
  • Hold the position and count to 10 -20. Keep breathing normally.
  • Then exhale slowly and raise your body to return to the starting position.
  • Repeat the steps on your right side.

Note: For comfort, pregnant women can put a thin pillow or towel under their back

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10. Lotus meditation pose

  • In a seated cross-legged position, the soles of the right foot should rest on the left abdomen. Keep your back straight, relax your spine, hold your stomach with both hands.
  • Close your eyes and slowly inhale and exhale steadily.
  • Inhale through the nose and exhale through the mouth. Take breaths with your chest to avoid putting pressure on your abdomen.

Benefit: Help pregnant women relax, good for health, good for the digestive system, blood circulation, reduce pain.

11. Side lying position

This is the position at the end of the exercise session, helping pregnant women relax and loosen their muscles.


  • Lie on your side on the mat with your head resting on your hands or the exercise mat.
  • Slowly raise your hands and raise your other arm and leg.
  • Perform the movement for 5-10 breaths.

Note: You can use a pillow or blanket between your legs to reduce pressure on your hips.

Notes when practicing yoga for pregnant women in the last 3 months

Pregnant women who practice yoga in the third trimester should note the following:

  • Speak Tell your doctor about your condition Let your doctor give you the best opinion on whether to practice yoga in the last 3 months or not.
  • You should only practice yoga with the approval of your doctor
  • If you have been practicing yoga for a long time, you still should consult a doctor rather than arbitrarily continue to perform the movements
  • Only practice the right movements: Each pregnant woman has a different physical condition, but all must pay attention to gentle movements to avoid injury
  • Episodes less: During pregnancy, your body temperature is usually higher and you will feel hotter than usual. Therefore, while exercising, it is important to reduce the intensity to avoid harming both the body and the health of the mother and baby.
  • When practicing, focus 100% on the exercises. Avoid being distracted and choose the most comfortable workout clothes!
  • Always warm up before exercising: You can warm up by walking around, loosening your joints, moving your limbs, and warming up your muscles.
  • Avoid dehydration: During exercise, sweating is inevitable. Frequent dehydration can lead to premature birth. So be sure to add water regularly.

Through the above sharing, hopefully you have gained some useful information about practicing yoga for pregnant women in the last 3 months. The third trimester is an extremely sensitive period.

For that reason, yoga should still be done under the supervision of a private yoga teacher. If you feel shy to go to class, do not hesitate to download immediately and invite a yoga teacher at home.

Reference source

Yoga during Pregnancy Third Trimester Accessed: 2/29/2020

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