The third trimester of pregnancy ranges from Week 28 until the time of birth. Practicing restorative yoga poses during this period can help relieve fatigue, insomnia and water retention. Yoga teacher and author Judith Lasater says to refrain from any yoga pose that is an extreme stretch. As with any new exercise routine, consult your doctor before starting.
Half Wall Hang
Half wall hang relieves tension in the back muscles. Start by standing about 2 1/2 feet away from a wall. Face the wall and position your feet hip-width apart with the toes facing forward. With a slight bend in the knee, bend forward halfway and place your hands on the wall shoulder-width apart. Stretch away from the wall and take several deep breaths. Slowly come out of the pose on an inhale to avoid dizziness.
Reclining Twist With a Bolster
To perform reclining twist, start in a seated position and place a yoga bolster in a vertical position in front of you. Bend both knees and twist them to one side. Bend forward and rest your forehead on the bolster and stretch your arms forward. Relax into the pose and stay for several breaths. Repeat by twisting to the opposite side. If your belly is too large to be comfortable, try folding a blanket and placing it on the bolster. This pose reduces water retention and relieves stress in the back and rib cage muscles.
Supported Reclining Pose
Supported reclining pose relieves nausea, improves breathing and prepares the hips for childbirth. In a seated position, place a yoga bolster in a vertical position with one end touching your tailbone. Stack one or two folded blankets at the center of the bolster. Move the upper body, face up, onto the bolster and blanket, and place another folded blanket under your thighs. Relax your arms naturally to the side. You may also place additional blankets under your hands. Stay in the pose for a few minutes and roll to one side to exit.
Baddha konasana, or bound angle pose, helps relieve aches in the lower back and creates space around the pelvis. Bend your knees in a seated position and bring the soles of your feet together. Stay in the pose for one minute. If you'd like to make the pose more relaxing, place pillows or a yoga block under your knees. Then stay in the pose for up to three minutes.
- Mayo Clinic: Pregnancy Week by Week: The Third Trimester
- "Relax and Renew"; Judith Lasater, Ph.D., P.T.; 1995
- "Yoga Journal"; Tools for Teaching Prenatal Yoga - The Third Trimester; Brenda K. Plakans