Best Prenatal Yoga Poses for the Third Trimester

Discover the best prenatal yoga poses for the third trimester! Ease back pain, open your hips, and prepare for childbirth with these safe, effective exercises.

Imagine feeling calm, centered, and physically prepared for labor, even in the final weeks of pregnancy. Prenatal yoga offers that gift. For moms-to-be in their third trimester, yoga provides not just a physical outlet but also mental and emotional stability. It’s a time when your body needs extra care, and these yoga poses are designed to ease discomfort, improve flexibility, and prepare you for the birthing experience.

As someone with years of experience in prenatal wellness, I’ve guided countless expectant mothers through these yoga practices. Below, I’ll share the most effective and safe prenatal yoga poses for the third trimester, explain their benefits, and offer practical tips for integrating them into your routine. These poses are not just about physical fitness—they’re a pathway to a peaceful and empowered pregnancy.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow pose is a simple yet effective way to alleviate back pain and improve spinal mobility, two essential needs during the third trimester.

How to Do It:

1. Start on all fours with your wrists directly under your shoulders and knees under your hips.
2. Inhale, arch your back (Cow Pose), letting your belly drop and lifting your head and tailbone toward the ceiling.
3. Exhale, round your spine (Cat Pose), tucking your chin toward your chest and drawing your belly button inward.
4. Repeat this flow for 5–10 breaths.

Benefits:

• Relieves lower back pain by stretching and loosening the spine.
• Encourages optimal fetal positioning, making it ideal as you approach labor.
• Enhances mobility in the pelvis, reducing stiffness.

Pro Tip: Move slowly and mindfully, syncing your movements with your breath. Use a yoga mat for extra cushioning under your knees.

2. Bound Angle Pose (Baddha Konasana)

The Bound Angle pose is excellent for opening the hips, promoting circulation, and preparing the pelvic area for childbirth.

How to Do It:

1. Sit on the floor with your back straight and legs extended.
2. Bend your knees, bringing the soles of your feet together.
3. Let your knees fall toward the ground, creating a diamond shape with your legs.
4. Hold your feet or ankles, and gently press your knees closer to the floor without forcing them.
5. Stay in this position for 5–10 breaths.

Benefits:

• Stretches the inner thighs, groin, and hips.
• Improves circulation to the pelvic region, aiding in labor preparation.
• Encourages relaxation and mindfulness.

Pro Tip: Sit on a folded blanket or cushion to keep your spine straight and avoid any discomfort.

3. Child’s Pose (Balasana)

Child’s Pose is a restorative pose that provides relief for the lower back and hips while calming the mind.

How to Do It:

1. Kneel on the floor, keeping your knees wide apart to make room for your belly.
2. Sit back onto your heels and stretch your arms forward, lowering your forehead to the floor or a yoga block.
3. Take deep breaths, holding the pose for 1–2 minutes.

Benefits:

• Gently stretches the lower back and hips.
• Reduces stress and promotes relaxation.
• Relieves tension in the shoulders and neck.

Pro Tip: Use a pillow or bolster under your chest if your bump prevents you from lowering fully.

4. Squat Pose (Malasana)

Squat Pose helps open the hips and strengthen the lower body, making it one of the best prenatal yoga poses for the third trimester.

How to Do It:

1. Stand with your feet slightly wider than hip-width apart and toes pointing out.
2. Lower into a squat, keeping your spine straight and chest lifted.
3. Press your elbows against the insides of your knees, bringing your palms together in a prayer position.
4. Hold for 5–10 breaths, using a wall or chair for support if needed.

Benefits:

• Opens the hips and pelvis, preparing the body for labor.
• Strengthens the thighs and lower back.
• Improves balance and stability.

Pro Tip: Place a folded blanket or cushion under your heels if they don’t touch the floor.

5. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a deep hip opener that helps release tension and improve flexibility.

How to Do It:

1. Start in a kneeling position or on all fours.
2. Bring one knee forward, placing it behind your hands, and extend the opposite leg straight behind you.
3. Lower your hips gently, keeping your spine elongated.
4. Hold the pose for 5–10 breaths on each side.

Benefits:

• Stretches the hips, thighs, and glutes.
• Alleviates sciatic nerve pain.
• Promotes relaxation and blood flow.

Pro Tip: Place a cushion under your hip or thigh for added support and comfort.

6. Wide-Legged Forward Bend (Prasarita Padottanasana)

This pose stretches the hamstrings and relieves lower back tension, perfect for easing the aches of the third trimester.

How to Do It:

1. Stand with your feet wide apart and toes pointing slightly inward.
2. Hinge at your hips to fold forward, keeping your back straight.
3. Place your hands on the floor, a yoga block, or your thighs for support.
4. Hold for 5–10 breaths, allowing your head and shoulders to relax.

Benefits:

• Relieves back pain and stretches the hamstrings.
• Encourages better circulation.
• Helps you connect with your breath and body.

Pro Tip: Avoid rounding your back and focus on maintaining a straight spine during the stretch.

7. Butterfly Pose (Supta Baddha Konasana)

The Butterfly Pose is a gentle reclined position that opens the hips and promotes relaxation.

How to Do It:

1. Lie on your back with your knees bent and feet together.
2. Let your knees drop outward, creating a diamond shape with your legs.
3. Place a bolster or pillows under your back and head for support.
4. Hold for 1–2 minutes, breathing deeply.

Benefits:

• Gently stretches the hips and thighs.
• Reduces pelvic tension.
• Calms the nervous system and prepares the body for rest.

Pro Tip: If lying flat is uncomfortable, adjust the angle of your bolster to create an incline.

Success Stories: How Prenatal Yoga Transformed Third Trimester Journeys

Prenatal yoga is more than just a series of poses—it’s a lifeline for many moms-to-be navigating the physical and emotional challenges of the third trimester. Over the years, I’ve had the privilege of working with expectant mothers and witnessing their incredible transformations through yoga. Here are three deeply personal success stories, inspired by real experiences, that illustrate the profound impact of prenatal yoga during this special phase.

1. Emma’s Journey: From Anxiety to Empowerment

When Emma, a first-time mom in her early 30s, came to one of my prenatal yoga classes, she was overwhelmed with anxiety about childbirth. She confessed that the third trimester had been particularly tough—constant back pain, restless nights, and the looming fear of labor were taking a toll on her.

We started slow. I introduced her to the Cat-Cow Pose, a gentle flow that helps with back pain and encourages relaxation. Emma was skeptical at first, but by the third session, she began to notice a difference. “I slept better for the first time in weeks,” she told me.

As we progressed, I guided her through the Squat Pose to open her hips and strengthen her pelvic floor. Emma embraced the pose as her confidence grew. By the end of her pregnancy, she was practicing yoga daily, using breathing techniques from our sessions to manage her contractions when labor began.

When Emma sent me a message after her delivery, it brought tears to my eyes: “Prenatal yoga didn’t just prepare me physically—it gave me the mental strength to face childbirth head-on. I went into labor feeling calm, empowered, and ready.”

Takeaway: Prenatal yoga helped Emma turn her fear into strength. It eased her physical discomforts and gave her the tools to approach labor with confidence.

2. Priya’s Story: Overcoming Physical Challenges

Priya, a second-time mom, was no stranger to pregnancy, but her third trimester with her second child presented challenges she hadn’t faced before. Priya suffered from severe sciatic pain that left her unable to sit or stand for long periods. “I felt trapped in my own body,” she said during our initial consultation.

Prenatal yoga not only helps alleviate the physical discomforts of pregnancy but also fosters mental clarity and emotional resilience, empowering mothers-to-be to approach childbirth with confidence and calm.”
— Mayo Clinic

Recognizing her pain points, I tailored a prenatal yoga plan that focused on hip-openers and gentle stretches. The Pigeon Pose became her favorite—it helped release tension in her hips and alleviate the sciatic nerve pain. To her surprise, Priya found that practicing the Wide-Legged Forward Bend not only eased her backaches but also gave her a sense of lightness she hadn’t felt in weeks.

Over time, Priya became more in tune with her body. She started using props like cushions and bolsters to modify poses, ensuring comfort and safety. By the time her baby arrived, she felt stronger and more connected to her body than she had in years.

Priya later shared, “Yoga taught me how to listen to my body and respect its limits. I went from feeling helpless to feeling like I was in control again.”

Takeaway: Priya’s story shows how prenatal yoga can provide relief from physical challenges, helping mothers-to-be reclaim their sense of control and mobility.

3. Rachel’s Experience: Finding Peace in a High-Risk Pregnancy

Rachel’s pregnancy was labeled high-risk due to complications related to gestational diabetes. The stress of constant monitoring, dietary restrictions, and fear for her baby’s health had left her feeling emotionally drained by her third trimester.

When Rachel joined my prenatal yoga class, I could see the weight of her worries in her posture—her shoulders slumped, her breathing shallow. I encouraged her to focus on restorative poses like the Butterfly Pose and Child’s Pose, which would not only open her hips but also promote relaxation.

Rachel quickly took to the breathing exercises we practiced, especially Ujjayi Breath (ocean breath). “It became my anchor,” she said. “Every time I felt overwhelmed, I’d close my eyes and breathe deeply, and it was like I could feel the stress leaving my body.”

One of the most touching moments came when Rachel shared how the Bound Angle Pose became a daily ritual for her. She told me, “It’s not just about the pose—it’s the time I spend connecting with my baby, feeling her little kicks, and reminding myself that we’re in this together.”

Despite the challenges of her high-risk pregnancy, Rachel delivered a healthy baby girl. “Prenatal yoga gave me more than relaxation—it gave me hope and the strength to trust my body,” she said during one of our postnatal follow-up sessions.

Takeaway: Rachel’s journey highlights how prenatal yoga can be a powerful tool for emotional resilience, offering hope and calm during even the most challenging pregnancies.

My Personal Reflection

These stories resonate deeply with me because I’ve witnessed firsthand how prenatal yoga transforms not just the body but the mind and spirit. As someone who has spent over a decade guiding mothers through this journey, I can confidently say that prenatal yoga is a gift every expectant mother deserves.

Each pose, breath, and moment of mindfulness serves as a bridge—connecting mothers to their bodies, their babies, and their inner strength. Whether you’re seeking physical relief, emotional support, or simply a way to feel more present, prenatal yoga has something to offer.

Final Thoughts

The third trimester is a time of significant physical and emotional changes, but prenatal yoga can help you stay grounded and prepare for childbirth. These poses are not only safe but also beneficial for relieving common pregnancy discomforts and enhancing your overall well-being.

1. Mayo Clinic

“Prenatal Yoga: What You Need to Know”
[Mayo Clinic (https://www.mayoclinic.org)]

2. American Pregnancy Association

“The Benefits of Prenatal Yoga for Expecting Moms”
[American Pregnancy Association (https://americanpregnancy.org)]

3. Yoga Journal

“Safe Third Trimester Yoga Poses”
[Yoga Journal (https://www.yogajournal.com)]

4. National Institutes of Health (NIH)

“Effects of Prenatal Yoga on Maternal Outcomes”
[NIH (https://www.nih.gov)]

5. WebMD

“Prenatal Yoga Tips for Every Trimester”
[WebMD (https://www.webmd.com)]

6. Healthline

“Prenatal Yoga: Poses for the Third Trimester”
[Healthline (https://www.healthline.com)]

7. Verywell Family

“How Prenatal Yoga Can Help During Pregnancy”
[Verywell Family (https://www.verywellfamily.com)]

8. Cleveland Clinic

“Safe Exercises During Pregnancy”
[Cleveland Clinic (https://my.clevelandclinic.org)]

9. Parents Magazine

“Why Prenatal Yoga is a Must-Try for Moms-to-Be”
[Parents (https://www.parents.com)]

10. BabyCenter

“Yoga During Pregnancy: Benefits and Precautions”
[BabyCenter (https://www.babycenter.com)]

11. Harvard Health Publishing

“Mindfulness and Yoga for Pregnancy Stress”
[Harvard Health (https://www.health.harvard.edu)]

12. National Childbirth Trust (NCT)

“Prenatal Yoga for a Healthier Pregnancy and Birth”
[NCT (https://www.nct.org.uk)]

13. Fit Pregnancy

“Yoga Moves to Prepare for Labor”
[Fit Pregnancy (https://www.fitpregnancy.com)]

14. International Journal of Yoga

“Research on Prenatal Yoga’s Benefits for Maternal and Fetal Health”
[International Journal of Yoga (https://www.ijoy.org)]

15. Prenatal Yoga Center

“Everything You Need to Know About Yoga in the Third Trimester”
[Prenatal Yoga Center (https://www.prenatalyogacenter.com)]