Yoga for trimester 3

In the third trimester, move slowly and use support. Gentle hip openers and breathing help prepare for birth.

1. 1. Supported child's pose

   Knees wide, rest the chest on a bolster or pillows, and breathe into the back.

2. 2. Wall-supported squat

   With your back against a wall, slide into a shallow squat and hold briefly.

3. 3. Pelvic tilts

   On hands and knees, gently tilt the pelvis forward and back to ease back pain.

4. 4. Bhramari (humming breath)

   Breathe in, then hum softly as you breathe out. Repeat 5–7 times.

Avoid

• Deep backbends
• Long balance poses without support
• Any pose that causes pain or breathlessness

Also see: Diet chart for trimester 3 · Garbh samvad script

General wellness information — not medical advice. Stop if anything hurts.