The third trimester of pregnancy can be tiring and place a strain on your body. Gentle yoga can stretch the muscles and relieve tension and pain, even if you’ve never practiced yoga before. If you’re new to yoga, start slowly with these easy poses.

3 Yoga Poses for Your Third Trimester of Pregnancy

1. Cat & Cow

On your hands and knees, round your back and let your head fall forward into cow pose. Then, raise your chin and arch your back like a cat. This promotes proper birth positioning for your baby, eases tension in your lower back, and strengthens the muscles along your spine.

2. Warrior Pose

Warrior pose looks like a lunge — one foot forward and knee bent at a 90-degree angle and the back leg stretched out behind you. Place your hands on your hips or knees, or raise them over your head if you’re comfortable balancing that way. This is an excellent stretch for women with aching hips. If balancing is difficult, stand next to a chair and place one hand on the back for safety.

3. Downward Facing Dog

Downward Dog was shown by a study to be a safe pose during pregnancy. You begin downward dog on your hands and knees, then press your hands into the floor and raise your hips and straighten your legs. This can relieve pressure on the lower back and hips. It also elongates the spine and neck, helping to relieve headaches and tightness in the shoulders.

Home Birth With Love — serving Suffern, NY, and the surrounding areas — helps women birth happy, healthy babies into the world in the comfort of their homes. Leah Marinelli, RN, CNM, NP, has 16 years of experience in homebirth as a doula, childbirth educator, midwife, and homebirth mother herself. She will help you have a safe, natural birth, along with pregnancy prenatal and post-partum care that aligns with your desire for a holistic birthing experience. Schedule your free consultation by calling (845) 641-5058 or sending Leah a message online today.