Prenatal Practices for the Third Trimester
Gentle Morning Yoga Practice
This practice will help to remove any feelings of stiffness or heaviness, and will promote a mind that is fresh and relaxed throughout the day.
Morning Practice Sequence
1.Tadasana
2.Urdhva Hastasana
3.Gomukhasana
4.Parsvakonasana with a chair
5.Trikonasana
6.Ardha Uttanasana
7.Bharadvajasana I
8.Supta Baddha Konasana
1.Tadasana
Mountain Pose
Stand with feet apart.
Hold for 30 - 60 seconds
2.Urdhvahastasna
Upward Hand Pose
Repeat 2-3 repetitions
Slowly raise arms up
Hold for 5-8 seconds, breathing normally
Slowly bring arms down
omit if blood pressure is running high.
3.Gomukhasana
Cow’s Head Pose - Arms
Repeat 2-3 times to the right and left
Hold for 15-20 seconds per side.
omit if blood pressure is running high.
4.Parsvakonasana
Side Angle Pose - with chair
Hold for 20 - 30 seconds per side
5.Trikonasana
Triangle Pose
Hold for 20 - 30 seconds per side
Keep hands raised on a block
Keep arm down if feeling tired, or if blood pressure is running high.
6.Ardha Uttanasana
Half Intense Stretch
Feet are wide apart.
Hold for 20-30 seconds.
7.Bharadvajasana I
Seated Sage Twist
Use the wall or a chair for support.
Use a mild to soft effort.
Hold for 15-20 seconds per side.
-OR-
7b.Bharadvajasana seated on chair
Use a mild to soft effort.
Hold for 15-20 seconds per side.
8.Supta Baddha Konasana
Rest in this pose for 5 - 10 minutes, as long as is comfortable
“Yoga is a mirror to look at ourselves from within.”
— BKS Iyengar