Yoga Asanas for your Third Trimester

Written by onlymyhealth

The last quarter of pregnancy is one of the most tiresome phases. As the baby grows, you’ll feel more pressure on your bladder, and later on your legs and pelvis as well. You may also have more back pain as your baby and abdomen grow, until the baby drops and the weight shifts to your pelvis and legs. This discomfort can become tiresome and many women start to wish that the baby would come already. Just do your best to get plenty of rest and don’t stay on your feet for long periods of time.

The following asanas are helpful during the third semester of pregnancy:

Ardha Titali Asan

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg.


Loosens hip and knee joints that shall enable faster delivery

Poorna Titali Asan

Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.


Tension from inner thigh muscles is relieved. Removes tiredness from legs.

Supta Udarakarshan Asan

Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.

At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.


Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.

Shoulder rotation

Single Arm: Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.

Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeat on the left side.

Double Arm: Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.

Breathe Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.


Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series.

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