Over the coming weeks, notice how mindful movement, anchored by your focused breathing, increases your confidence, excitement, strength, and mental stamina for labor and birth. Return “home” to your breath often, on or off the mat. This is a time of graciousness and generous acceptance as you prepare for mindful motherhood. Your yoga practice can be an incredibly profound way to continue connecting with your body and baby during the last weeks of pregnancy and as you journey through labor together.
30–minute sequence
As your due date grows closer, focused movement will calm your mind and body, while continuing to build strength and stamina. Always listen to your body, use props for extra stability, and break down the sequence if you wish.
1. Mountain pose
It’s easy to forget about the importance of posture in this trimester, so stand tall and strong, with your feet hip-distance apart and your arms by your sides. Ground your feet firmly and bring your pelvis to its neutral position. As you inhale, lengthen through your torso and elongate your neck. Hold for a few minutes.
2. Seated Warrior
This modified Warrior Pose uses a chair to help open the hips. Sit facing forwards on the edge of a sturdy chair, arms raised in a T shape. Turn your left foot out 90 degrees and, as you turn your body and head in the same direction, let your back leg straighten. Hold for a few breaths, then repeat on the other side.
3. Low lunge
Deep, mindful stretches are important this trimester to improve blood circulation in the legs and reduce swelling. Come off the chair and into Tabletop. Move your left foot forwards next to your left hand. Slowly move your right leg back and breathe into the deep stretch of the hips and thighs. Press down into your fingertips or use blocks as you lift and open your chest. Hold for a minute, then come back to Tabletop and repeat on the other side.
4. Squat
Position blocks or blankets on your mat. With your feet wider than your hips, knees bent, lower yourself slowly onto the blocks. Put your hands together and use your elbows to gently stretch the inner thighs. Inhale, drawing up your pelvic floor. Exhale and relax your pelvic floor. Press into your heels to come out of the squat slowly. You can also do this against a wall for extra support.
5. Tabletop
Slowly move to your hands and knees: knees apart, hands aligned under your shoulders. Engage your core so your back is flat. Hold for several breaths.
6. Hip circles
Gently move your pelvis backwards and then forwards in a clockwise motion. Repeat a few times, then move anticlockwise.
7. Cat
From Tabletop, exhale, lift your ribs, and arch your back like a cat. Hug your baby to you, practicing slow, deep breathing, then return to Tabletop.
8. Cow
From Tabletop, imagine your heart is moving forwards so you don’t drop your belly. Look up, keeping your neck and head aligned
9. Puppy pose
From Cow, walk your hands towards the top of your mat, extend your arms, and lower your head to the mat. Open your knees wide enough to make space for your bump. Use a pillow to support your forehead and a bolster under your chest. If your wrists are sore, place your forearms on blocks. Hold this relaxing pose for up to a minute, calming your thoughts, then return to Tabletop.
10. Hero’s pose
Kneel with a block or bolster under your pelvis and a rolled-up towel just above your ankles (over your Achilles tendon). Sit up tall, lengthening the spine. Stay in this position for several breaths, connecting with your baby, or for a short visualization.
11. Reclining hero’s pose
Deep breathing can be challenging in this trimester, but this pose allows for more spaciousness in the torso. Set up blocks and bolsters so you can lean back safely and comfortably. Supported by your hands, move slowly from Hero’s Pose into a reclined position. Hold for several deep breaths, then drop your chin to your chest and walk your fingers forwards, back to Hero’s Pose.
12. Seated Pigeon pose
This pose helps to open up your hips, preparing you for labor. Sit up straight on a chair and roll your shoulders several times in both directions to release tension. Bring your right foot up and place it over your left thigh. Hold for 30 seconds for a comfortable stretch. Repeat with the left leg.
13. Easy pose
Sit up tall facing straight ahead with your legs in front of you. Bend one leg until you can place your foot under the opposite thigh, then repeat with the other leg. Rest your hands on your belly. Close your eyes and hold for a few minutes. Inhale calm and exhale worry.
14. Butterfly
Sit on a folded blanket. Keep your back tall with your legs out in front of you. Slowly bend your knees, hold the soles of your feet together and bring them in towards you. Allow your legs to gently flap like butterfly wings for a few breaths. Notice the stretch in your legs. Relax your knees for a couple of breaths and press down again comfortably. Repeat several times
15. Cobbler’s pose
From Butterfly, move your feet out slightly so your legs form a diamond shape. Lean forwards and walk your hands out past your feet to stretch your lower back and buttocks, but do not lean on your bump. Hold for a few breaths, then slowly walk your hands back, pulling your feet in closer, and flap your butterfly wings several times. This pose helps to reduce fatigue.
16. Seated side stretch
Side-stretching poses are great in the third trimester to lengthen the muscles between the ribs and pelvis, helping with breathing. From Cobbler’s Pose, cross your legs and support your hips and legs with cushions if you wish. Raise your right hand over your head and slowly lean into a side stretch. Bend your elbow and place your left palm on the floor or on a block. Move to your comfort level and hold for several restorative breaths. Repeat on the other side.
17. SIDE-LYING Resting pose
Lie down on your left-hand side and place a pillow under your head. Straighten your bottom leg, place another pillow or blankets between your legs, and shift your top leg forwards. Focus on your breathing or on a visualization. Notice how your baby may move as you calm your body and mind. Stay here for about 10 minutes, mindfully scanning your body to release tension, then sit up gradually, before slowly moving to standing so you don’t feel faint.
