Your third trimester is a time to soften, not to strive. The goal of prenatal yoga at this stage is comfort: releasing the hips, easing lower-back tension, and practising the breathing you will use during labour.
Three gentle poses to practise
- Cat-Cow (Marjaryasana — Bitilasana): on all fours, alternate rounding and arching your spine with your breath. Wonderful for lower-back relief.
- Supported Squat (Malasana): heels on a rolled blanket if needed, knees wide. Opens the pelvis and builds useful leg strength.
- Side-Lying Rest (Savasana variation): lie on your left side with a pillow between your knees. The classic resting pose for the final months.
Always move mindfully
Listen to your body and avoid deep backbends, long floor work on your back, and anything that strains the abdomen. If you have any medical conditions, check with your doctor before practising — and tell your teacher about your pregnancy before every class.
Practise with teachers who care
Our prenatal classes focus on breathing, gentle stretching, and pelvic floor strength — in a safe, nurturing space.
