7 Pregnancy Yoga Exercises for the Last Trimester


Getting in the last phases of pregnancy doesn’t mean you just have to stay in bed all day and hate yourself because you can no longer exercise. Even though so far in the pregnancy, it is a good idea not to go too heavy on your exercise routines, nothing is stopping you from doing some yoga breathing exercises. And if you’re worried your old sports clothing doesn’t fit you anymore, you first need to make sure to check out the best maternity leggings so that you are comfortable during the entire process. So, let’s take a look at 7 of the most popular pregnancy yoga exercises you can engage in. 

Birth Prep Yoga Exercise

Even though there’s not much yoga going into this exercise, it will help you a lot with reducing the aches you will go through during birth. More precisely, it will teach you how to breathe and what moves will get you through pelvic alignment. The birth prep exercise combines meditating with a series of movements that are designed to help you relax and get better control over your body during the moments that will follow. You will notice that this is the only yoga ball exercise during pregnancy that we recommend here. 

The Cat-Cow

 An excellent yoga poses for all future mothers that are all about strengthening their core muscles. It can be done in all stages of the pregnancy and relieves your lower back of tension, giving you better circulations at the same time. You need to remember to breathe through your belly the whole time for the best results. 

Warrior Pose

This yoga exercise is ideal for getting more strength in your legs and your core as well. It is done mostly standing up, and it will also bring you a lot of benefits related to backaches. You won’t need any special equipment to do it, besides a gym mat and the proper clothing. 

Bridge Pose

Another one of the recommended yoga exercises for women that are in the last phases of pregnancy, the bridge pose is ideal for opening up your hips and getting more strength in those glutes. In case you are wondering why this is helpful, let’s just say you will figure it all out when you give birth. If you start feeling any kind of pain in your back, avoid this exercise. 

Baddha Konasana

Even though it may sound like a complicated pose, it’s one of the most natural recommendations we have. All you need to do is sit down on the mat, stretch out your legs, and then fold the knees so that you get your feet in the center. Make sure the back is straight during this time and hold your feet with your palms for a few seconds.

Warrior II

If you’re looking for a pose that will not only help you with your body but also delivers benefits for your face, this is the one for you. You need to try facial yoga exercises. How to tone and lift cheeks is going to be taught in this pose. Spread your legs while standing in a hip-width position, then swing by putting your balance on the left foot. Put the other foot facing forward and then lower your pelvis as much as possible before going on a lunge. 


If you are having any complications and you’re unable to do any exercises, then simply meditate. Even if it may seem like it’s not doing much for you, the results will be felt over time. 

These are our seven yoga exercises for women that are in the last trimester of pregnancy. Of course, every pregnancy is different, and you should always consult with your physician. However, we also encourage our readers to use the comments section and share their experiences with yoga exercises during pregnancy.

Author’s bio: Evelyn Harper is a mother of two that started doing yoga after she had the first child. After gaining a lot of weight during the first pregnancy, she decided not to repeat the same mistake and tells the world about the benefits of yoga.  


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