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Prenatal yoga in the third trimester

Pregnant woman

You’ve finally reached the finish line, Mama. More power to you! The third trimester is the real pain of the whole pregnancy. The size of the belly is a fundamental factor in doing general chores. And overall fatigue and tiredness are the other ones. Yet, staying active in the end can boost beneficial results for both you and your baby. It can also reduce labor pain and birth complications. If you’ve already been practicing yoga in the first two trimesters, there is no need to stop it.But whether it is safe to do third-trimester yoga depends on your gynecologist. Let’s discuss this in detail.

Is it safe to do yoga in the third trimester?

Yoga is an incredible form of exercise during pregnancy. It reduces stress and helps in breathing and relaxation of the body. You can perform several poses during the third trimester but try to avoid distress and muscle strain.ย Once your doctor allows you, go for prenatal yoga classes. Opt for standing poses. Don’t use the techniques that cause unbalancing of the body.

Yoga poses during the third trimester

There are several poses that are safe to do in third-trimester yoga.

Rotation of shoulders

  • Place the fingertips of the right arm on the shoulder.
  • Now start moving the joint in a circular motion.
  • Rotate clockwise five times.
  • Then anticlockwise rotation for another set.
  • The same goes for the other arm.
  • Inhale when the arms are behind and exhale when the arms come forward.


  • This movement stimulates blood circulation.
  • The flexibility of muscles also increases.
  • Reduces stiffness of the neck.

Cranking the ankle technique

The feet support the body better when you bring them a degree of flexibility and strength.

  • Bend your right leg and place it on the left knee so that your foot hangs on the other side.
  • Gently turn the ankle around by holding the toes with the left hand and the ankle base with the right hand.
  • Make as many degrees of rotation as possible while holding the toes.
  • Rotate clockwise ten times and then anticlockwise for another ten.
  • The same goes for the other foot.


  • It prevents cramping.
  • Reduces foot edema (swelling of the feet in pregnancy).
  • Enhances blood circulation to the feet.

Abdominal stretching posture

It works for the entire body while focusing on the abdomen and the spine.

  • Lie down on the floor while interlocking the fingers of both hands behind your head.
  • Bend the knees, and let the soles lie flat on the floor.
  • Now, turn your head left while bending the legs from your hips to the right.
  • This pose causes the spine to stretch.
  • Stay in this posture for a few seconds and return.
  • Repeat the same on the other side.


  • It becomes easier to sit straight for extended intervals as your spine gets stronger.
  • Symptoms of constipation and indigestion are also relieved by this technique.

Which yoga poses are unsafe during pregnancy?

  • Intense backbends
  • Twists
  • Forward bends

Poses that involve forceful contractions or engagement of your abdomen. Poses that put lots of pressure on your belly-inversions (unless you are highly experienced or working closely with a qualified yoga instructor).

An insight from mamahood

After reading this article, you might consider starting your yoga practice but take the necessary precautions. If you’ve already been practicing yoga since the beginning of your pregnancy, then it might be safe to perform some poses during your third trimester, but if you’re new to yoga, put your classes on hold until your doctor gives a green light. If you need more support, please feel free to reach out to me through live chat or private mail.

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