|
Third semester is the most difficult period for performing prenatal yoga. The size of the belly increasingly becomes a hindrance in performing yoga poses. Simultaneously, the body often feels low in energy and hence wants to conserve what it is able to.
Third Trimester Yoga- The Bottom-line
It is important to state this right at the beginning. Women who have not been practicing yoga poses during the first and (more importantly) second trimester of their pregnancy would not be able to perform yoga poses in the third trimester of their pregnancy. Hence, practice yoga in the third semester only if you have been doing it previously. Further, if you have not done yoga before then restrict yourself to doing only prenatal yoga.
Yoga Poses for Third Semester
The third semester is the time when your belly starts increasing to its full potential. Hence, yoga poses involving sitting become extremely difficult. The poses which can, then, be performed with ease are standing poses or those in which a chair can be used as a prop. The poses which you can harmlessly do (if you don't overdo them) are as follows:
* Ardha Chandrasana pose
* Baddha Konasana pose
* Knee to Ankle pose
* Pigeon pose
* Triangle pose
* Warrior II pose
The poses mentioned above are mostly hip-opener poses. This can prepare your body physically for child delivery. For mental preparedness you can practice constant breathing. Further, stability is something which is of extreme importance and this can be attained through use of props like straps and blocks. They would allow you to easily slip into your selected yoga pose.
Yoga Poses Not To Do During the Third Trimester
The third trimester is the time when your body is at its most vulnerable stage. The body secretes a hormone called relaxin which facilitates the expansion of muscles and joints. The weight of the body, on the other hand, goes on increasing. Over exertion is something which can be dangerous at this stage. The joints, especially the knee, might not be able to withstand the pressure exerted.
Following are the yoga poses which you should not do during the third trimester.
* Ashtanga yoga: It is quite intense. Hence, avoid it.
* Bikram yoga: This type of yoga is raises body temperature, which is not good during pregnancy.
* Cobra pose
* Full Wheel pose: This can replaced with the Setu Bandh Sarvangasana pose.
* Inversion poses: These are an absolute no during third trimester of pregnancy.
* Jumping: The same as is the case with Inversion poses.
* Navasana- Boat pose
* Pranayama: It is not good to retain breath inside for a very long time.
* Twisting poses such as Ardha Matsyendrasana: They can cramp up the uterus, which can have an adverse impact on the baby.
|