What kind of yoga is suitable for late pregnancy?

Pregnancy lasts about ten months. During these ten months, it is simply torture for some women who usually like to exercise, but they have to endure it for the good of the fetus in their belly. In fact, there are some ways for pregnant women to exercise at any time during pregnancy, such as yoga. So the question is, what are the yoga movements suitable for late pregnancy?

In the third trimester – simple yoga poses and mudras make us more comfortable. In the last three months, forward bending poses put pressure on the abdomen, so they will be difficult and uncomfortable to practice, and the simpler poses are the most comfortable. At this stage, you most want to do poses that allow more room for the fetus, which is why Mountain Pose is a good choice, while gentle joint rotations that help improve circulation are also great for this stage. The yoga movements suitable for pregnant women in the late pregnancy include: Mountain Pose, foot joint exercises, upper limb exercises, neck exercises, shoulder rotation, and Anal Levation.

Pregnancy Yoga Sitting and Lying Postures

Sitting exercises can calm the mind, relieve tension, eliminate fatigue and improve sleep. It can be divided into forward bending, backward bending and waist twisting exercises. Sitting forward bend can exercise the navel chakra (one of the energy points of the human body in yoga theory), control the kidneys and adrenal glands, and this exercise is beneficial to balance and strengthen the functions of these two organs.

Lying exercises can open the groin, increase spinal flexibility, and strengthen the back, arms, and legs.

Suggestion: Supine Twist

Suitable for: Suitable for postpartum recovery.

Exercise effect: eliminate tension in the lower back, make the spine more flexible, and exercise the waistline.

Lie on your back, bend your knees to your chest, and open your arms to the sides of your body with your palms facing down. Inhale, then exhale, slowly fall to the right side with both knees, turn your head to the left and look at your left hand, keep your shoulders flat on the ground, and do not turn your waist.

Move your chest. Inhale and slowly return your head and knees to the starting position, then twist to the other side of your body.

Suggestion: Butterfly pose

Suitable for: Suitable for beginners, can be practiced in early, middle and late pregnancy.

Exercise benefits: Stretches the hip, pelvic and inner thigh muscles.

Sit upright with the soles of the feet close together, the heels as close to the perineum as possible, lift the sternum and relax the shoulders, and move the knees up and down like a butterfly flapping its wings, keeping the knees as close to the ground as possible when moving downward. To enhance the stretch in your hip muscles, extend your upper body forward with your head facing forward without bending your spine. This is a great pose for practicing pelvic lifts.

Suggestion: Bridge pose

Suitable for: Suitable for beginners, can be practiced in early and middle pregnancy, not suitable for late pregnancy.

Exercise effect: Enhance the strength and flexibility of the spine.

Lie flat on the ground, bend your legs, bring your heels as close to your buttocks as possible, and keep your feet slightly apart and parallel to each other. Place your arms on both sides of your body close to your buttocks, with your palms facing down. Do not tilt your chin upward to avoid putting pressure on your cervical spine.

First do a preparatory breath, inhale, exhale, tighten your buttocks while inhaling, lift your pelvis, and slowly lift your buttocks up, and slowly lift your spine off the ground. Lift your spine one section at a time until your hips are raised to the highest position.

Keep your buttocks and thigh muscles tight throughout the exercise to protect the lower back muscles from injury when your spine flexes.