7 Yoga Moves Right during The Third Trimester of Pregnancy

 

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Entering the third trimester of pregnancy, waiting for the birth of the baby certainly feels thrilling and also happy. To support the smooth delivery, pregnant women are usually advised to do sports, such as yoga. However, yoga movements that can be done during the third trimester of pregnancy should not be careless, because the stomach is getting bigger.

If in the second trimester pregnant women can do yoga with enough vigor, in the third trimester should do yoga movements that are calming and more careful. As long as it is done correctly, citing the Mayo Clinic, yoga during the third trimester of pregnancy benefits, such as improving sleep quality, reducing stress, increasing the strength of the muscles ahead of childbirth, and reducing back pain.

Keep in mind, any exercise done while pregnant, it is necessary to consult a doctor first. Including yoga, which actually tends to be safe to do. Because, the physical condition and health of each pregnant woman is certainly different.

In addition, if you have never done prenatal yoga before, it is best to ask a professional and experienced yoga instructor for help.

However, in general, here are some recommendations for safe yoga moves for third trimester pregnant women, citing First Cry Parenting:

1. Shoulder Rotation
This movement is done by placing the fingertip on the shoulder, then rotate the joint as if it were forming a circle image using the elbow, clockwise. Perform this movement five times, then do it on the other side.

Don't forget to take a breath when the arms are behind and in front. This movement is beneficial for stimulating the muscles of the shoulders and upper back, improving blood circulation, and reducing stiffness in the neck.

2. Bending the Ankle
Starting with the right leg, bend and place the foot on the left knee. Then, hold the toes with your left hand and the base of your ankle with your right hand, and rotate your wrist gently as much as possible. Repeat on the other leg. This movement is beneficial for improving blood circulation and relieving swelling in the legs.

3. Butterfly Pose
Sit with your feet open and bend them until the soles of the feet touch each other, close to the body. Then, relax your thighs, hold your feet with both hands, and move your knees up and down, just like you're mimicking the movement of a butterfly's wings. This movement can relieve tension in the thighs.

4. Half Butterfly Pose
Sit like the previous position, but bend the right knee only, the other leg let it stretch out. Then, hold your outstretched toes with your left hand and right hand above your knees.

Lift the knee up while breathing, hold it for a while, then exhale slowly when lowering the knee to its original position. Repeat on the other leg. This movement is useful to train the hip and knee muscles in welcoming childbirth.

5. Lying on One Side
As the name suggests, lie on a comfortable plinth on the left side of the body, with arms outstretched upwards, use as a pillow. Then, place the pillow between the legs and rest the right knee and shin on it, while it is bent. Leave the right arm rest on the abdomen, for at least 5-8 minutes. This movement makes the body more relaxed and relieves stress.

Read Also :7 Foods That Must Be Consumed By Pregnant Women, So Healthy and Smart

6. Cat Pose
This movement is done by kneeling, breathing, then arching the back and bending the chin towards the abdomen. Then, exhale by arching your back forward when lifting your head and tilting it as much as possible. The benefits of performing this movement are to relieve stress and stimulate the hips to prepare for childbirth.

7. Garland/Malasana Pose
This movement is done by standing up, opening the knees shoulder-width apart, then crouching gently while maintaining posture. Slide the legs as comfortable as possible in supporting the body weight. After crouching down, put your hands together in front of your chest and keep your body straight, then take a deep breath. This movement is able to relieve stiffness in the thighs and knees, as well as increase flexibility and strength of the back.

That's the yoga movement that can be tried during the third trimester of pregnancy. Remember not to force uncomfortable movements, and stop immediately when you feel too tired. If any symptoms appear, seek immediate medical attention.