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Published on July 13, 2018

13 Pregnancy Yoga Exercises for The Last Trimester

13 Pregnancy Yoga Exercises for The Last Trimester

Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

1. Birth prep exercises

This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

Here’s an example of it:

2. Cat cow

    This is a great pose for lengthening your spine and strengthen your core muscles.[1]

    This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

    This asana also relieves the back and allow a better circulation of spinal fluids and blood.

    Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

    It should be done about 5 times for best results.

    3. Warrior II

      This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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      4. Bridge pose

        This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

        Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

        Avoid this exercise if you feel uncomfortable on your back.

        5. Cobblers pose (Baddha Konasana)

          This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

          It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

          • Sit on a mat and stretch out your legs.
          • Fold your knees and bring your feet at the center.
          • Then straighten your back.
          • Using your palms hold your feet for a few seconds.
          • Release.
          • Repeat this about 4 times.

          6. Warrior I

            This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

            Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

            • Place your feet apart in a hip-width position.
            • Pivot on the left foot.
            • Make your right foot to face forward.
            • Lower the pelvis, then assume a lunge.
            • Look forward and lift your arms above your head.
            • Hold that position as long as possible.
            • Release the pose.
            • Repeat the process with the left foot forward.

            7. Corpse pose

              This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

              Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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              • Lie on your back.
              • Let your palms rest beside you while facing upwards.
              • Close your eyes and then relax- your arms should be alongside your body.
              • Breathe.

              8. Spiraling movement

              This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

              Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

              You may consider using a fitness ball to help in the movements.

              9. Child’s pose

                This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                10. Chanting

                Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                • Sit comfortably.
                • Close your eyes.
                • Placing your index fingers on the lobes of your ears, take a deep breath.
                • Exhaling slowly, make gentle humming sounds.
                • Do this 5 to 10 times.
                • You can also do this while lying down with arms by the side of the body.

                11. Standing hip rotations

                  This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                  • Stand with feet wide apart but comfortable.
                  • Slightly bend your knees.
                  • Place your hands on your hips and rotate your hips.
                  • Try to keep your upper body still.
                  • Focus on rotating the hips and the belly.
                  • Inhale while moving your hips forward and exhale while moving them backward.
                  • Do this as many times as you wish.

                  12. Tree pose

                    This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                    • Feet on the ground, shift your weight forward and backward until you gain balance.
                    • Shift your weight to one foot.
                    • You can also lift one of your foot to your ankle to gain balance.
                    • Bring the foot higher to your inner thigh.
                    • Put your hands in a prayer position.
                    • Hold this for 5 breaths.
                    • You can also raise the arms above your head.
                    • Repeat with the other leg.

                    This technique is safe for all stages during pregnancy.

                    13. Meditation

                    Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                    During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                    Develop the habit of practicing meditation on a daily basis.

                    Guidelines for pregnancy yoga

                    There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                    Here’re some guidelines you need to know before practicing yoga:

                    1. Do what feels right.

                    Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                    To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                    When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                    2. Do fewer poses.

                    In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                    During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                    3. Don’t get distracted.

                    Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                    4. Stay comfortable.

                    Wear loose and comfortable clothing.

                    5. Do not eat before yoga.

                    Practice yoga on empty stomach. Most techniques are effective in the morning.

                    6. Always warm up for a few minutes.

                    You can walk around, loosen your joints, move your limbs and warm up your muscles.

                    7. Stay hydrated.

                    Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                    Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                    Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                    Featured photo credit: Pexels via pexels.com

                    Reference

                    More by this author

                    Deep Shikha

                    A passionate blogger and founder of www.healthifyingworld.com

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                    How to Control Your Thoughts and Become the Master of Your Mind

                    How to Control Your Thoughts and Become the Master of Your Mind

                    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                    Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

                    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                    Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                    I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                    Who Is Thinking My Thoughts?

                    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                    Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                    1. The Inner Critic

                    This is your constant abuser. He is often a conglomeration of:

                    • Other people’s words; many times your parents.
                    • Thoughts you have created based on your own or other peoples expectations.
                    • Comparing yourself to other people, including those in the media.
                    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                    He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                    Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                    2. The Worrier

                    This person lives in the future; in the world of “what ifs.”

                    He is motivated by fear which is often irrational and with no basis for it.

                    Occasionally, he is motivated by fear that what happened in the past will happen again.

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                    3. The Reactor or Trouble-Maker

                    He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                    He can be set off by words or feelings. He can even be set off by sounds and smells.

                    He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                    4. The Sleep Depriver

                    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                    His motivation can be:

                    • As a reaction to silence, which he fights against
                    • Taking care of the business you neglected during the day
                    • Self-doubt, low self-esteem, insecurity and generalized anxiety
                    • As listed above for the inner critic and worrier

                    How can you control these squatters?

                    How to Master Your Mind

                    You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                    There are two ways to control your thoughts:

                    • Technique A – Interrupt and replace them
                    • Technique B – Eliminate them altogether

                    This second option is what is known as peace of mind!

                    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                    Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

                    For the Inner Critic

                    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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                    You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

                    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                    • He riles up the Worrier.
                    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                    • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                    • He is a bully and is verbally and emotionally abusive.
                    • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

                    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                    Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

                    For the Worrier

                    Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                    Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                    • Increased heart rate, blood pressure, or surge of adrenaline
                    • Shallow breathing or breathlessness
                    • Muscles tense

                    Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                    If you believe in a higher power, this is the time to engage with it. Here is an example:

                    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                    Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                    Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

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                    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                    For example:

                    If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                    Change those fearful thoughts when they happen:

                    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                    For the Trouble-Maker, Reactor or Over-Reactor

                    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                    • Increased heart rate and blood pressure; surge of adrenaline
                    • Shallow breathing or breathlessness
                    • Muscles tension

                    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                    Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                    Breathe in through your nose:

                    • Feel the air entering your nostrils.
                    • Feel your lungs filling and expanding.
                    • Focus on your belly rising.

                    Breathe out through your nose:

                    • Feel your lungs emptying.
                    • Focus on your belly falling.
                    • Feel the air exiting your nostrils.

                    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                    Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

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                    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                    Master your mind and stop the Reactor from bringing stress to you and your relationships!

                    For the Sleep Depriver

                    (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                    2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                    From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                    You can also use this technique any time you want to:

                    • Fall back to sleep if you wake up too soon.
                    • Shut down your thinking.
                    • Calm your feelings.
                    • Simply focus on the present moment. 

                    Becoming the Master of Your Mind

                    Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                    You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

                    Featured photo credit: Pexels via pexels.com

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