1. Holy Cat Cow
As your belly grows and your back aches, you'll find it more difficult to get into certain yoga poses. There are a few poses that are safe in the third trimester of pregnancy that will help alleviate back aches, such as the two-part cat cow pose.
Get down on your hands and knees on your yoga mat. Make sure your hands and knees line up with your shoulders and hips. Inhale as you round your spine tucking your bottom in. Exhale as you go back to a neutral position--this is the cat part of the pose. For the cow part, inhale as you raise your bottom, curve your back toward the floor with your chin up. Repeat this pose four to six times or as many as you like.
2. Relax and Squat
Relax and open your pelvis by doing squats. You may feel heavy or off balance during your third trimester, so you should use props, such as a chair or yoga blocks. Stand, holding the back of a chair, with your feet a little farther than hip-width apart. Tighten your abdomen muscles and relax your shoulders. Gently lower yourself toward the floor, keeping your thighs tight. Breathe as you raise back to standing. You may also try this as you lean into a wall or your partner's back.
3. This Pose Is Tailor Made
The tailor pose helps open and relax the pelvis and hips. Sit straight on your yoga mat with a towel or yoga block under your knees for support. Sitting straight up, you may lean against a wall or partner's back and see that the bottoms of your feet are touching. Gently press your knees toward the floor being careful not to force them. Sit in the tailor pose and focus on your breathing for as long as you like.
4. Beware of Certain Poses
During your pregnancy, you should avoid inverted poses, such as headstands. Lying on your back isn't a good idea either since the weight of the baby can put too much pressure on your inferior vena cava, causing the blood flow to be cut off. Abdominal stretches, deep back bends, twists or anything that could put a strain on you should not be done. You also should stay away from any hot yoga classes since it could cause you to overheat.
