Prenatal Practices for the Third Trimester
Gentle Evening Yoga Practice
This practice will help to refresh your legs, lower back, and spine after a long day, and will create a sense of peaceful relaxation that promotes a calm and restful sleep.
Evening Practice Sequence
1.Virasana
2.Ardha Uttanasana
3.Parsvottanasana
4.Bharadvajasana with a chair
5.Adho Mukha Upavista Konasana
6.Supta Baddha Konasana
7.Viparita Karani -or- 7b.Side Savasana
1.Virasana
Hero’s Pose
Hold for 1-3
Work with simple arm stretches if blood pressure is in a normal range.
come out slolwy
2.Ardha Uttanasana
Half Intense Stretch
Feet are wide apart.
Hold for 20-30 seconds.
3.Parsvottanasana
Side Stretch Pose
Hold for 30 - 60 seconds on each side.
Place hands to a chair seat for more ease
4.Bharadvajasana seated on chair
Use a mild to soft effort.
Hold for 15-20 seconds per side.
5.Adho Mukha Upavista Konasana
Downward Facing Seated Angle
Hold for 1 - 3 minutes
6.Supta Baddha Konasana
Stat in the pose for 3 - 5 minutes or as long as comfortable.
7.Viparita Karani
Gentle Inversion
Hold for 2-5 minutes or as long as comfortable.
-OR-
7b.Side Savasana
Hold for 2-5 minutes or as long as comfortable.
“Yoga is a mirror to look at ourselves from within.”
— BKS Iyengar