5 yoga poses to do in 3rd trimester for normal delivery

Hello New-Mommy-To-Be !

If it’s your 3rd trimester already then you must have done quite some imagination already of how the life is gonna be like with a newborn, but trust me when I say that this is the time to shift and adjust some of your focus to preparing for the unpredictable experience of birth. Maybe you’ve read a lot of books or taken a birth education program, all these are fantastic activities but there is no better way to prepare your mind and your body for the indescribable experience of birth than incorporating some yoga practices in your routine.

Yoga is not just about postures or breathing alone, but it gives you a wholesome flavor of how to attain perfect postures, how to master that calm & peaceful breathing, it also increases your awareness of your inner body and combining all these pearls into a string, Yoga helps you in attaining the feeling of being at ease with your new shape & size !

Now, coming to our one-sided love story of willingness to have a natural delivery, which we also call normal delivery, let’s see how we can prepare our bodies (and mind) for normal delivery with these 5 yoga asanas.

Titli Asana (Butterfly Pose)

Stretch your legs out as you sit. Now fold your legs and bring your heels as near to the body as you can, and bring the soles of your feet together. Relax your inner thighs completely. With both hands, Hold your feet. Use your elbows as levers to press your legs downward while gently bouncing your knees up and down. Use no force at all. Keep flapping for 20 to 30 times total, with easy breathing. Then stop, stretch your legs out, and relax.

How does it benefit us?

• Eases the hip joint
• Improves blood flow to the pelvic floor
• Prepare a woman for the feeling of opening up.
• Strengthens inner thigh area
• Improves reproductive health, as it helps in increasing the blood circulation to the reproductive organs.
• Read more about it here.

Malasana (Garland Pose)

This is also known as the Yogic Squat. Here’s how to do the garland pose.

Stand tall on your yoga mat, now spread your feet slightly wider than your hip-width. Exhale, sit down slowly while bending your knees. Bring your hips down toward the floor until they reach a few inches above the floor. Now, inhale and spread your thighs & knees wider, a little wider than your torso, toes pointing outwards. Bring your palms together in front of your chest in a Namaste. Meanwhile, press your elbows against the inner thigh to facilitate opening up.

You can keep your eyes closed for better concentration. Take deep breaths for a better flow of prana. Remember that Your spine should be stretched and straight, also your chest should be expanded. Keep the head straight. Maintain the pose for 30 to 60 seconds, then release the posture, by placing your hands in front of you, palms facing the ground, take the weight off your thighs, and stand up slowly. Repeat the pose 2 to 3 times.

How does it benefit us?

• It strengthens the feet, ankles, and legs.
• It opens and strengthens the hips and groin.
• This pose helps in stretching the lower back while promoting healthy digestion
• And needless to brag about how effective this pose is to strengthen the pelvic floor.

Chakki Chalanasana (Churning the Mill Pose)

Sit on your yoga mat, open Your legs in a V shape, and place them roughly 3-4 feet apart. Stretch your arms forward at shoulder level, Interlock your fingers, and start moving your hands and arms over your legs in a circular manner, first in a clockwise direction 10 times and then anti-clockwise 10 times. Bend forward but do not strain. Assume that you are churning a mill with a stone grinder; do not bend your elbows. Inhale deeply while going forward and exhale calmly while going backward.

How does it benefit us?

• Strengthens the abdominal organs
• Improves the function of reproductive organs
• improves digestive system performance
• Prevents/eases back pain or discomfort
• Improves blood circulation.

Utkata Konasana (Goddess Pose)

Stand on your yoga mat, and place your feet 2-3 feet wide apart, toe pointing outwards, along the length of your mat. Now, Bend your knees outwards, ensuring that they don’t cross over your toes, and allow gravity to pull your tailbone down. Place your arms wherever they feel comfortable: on your thighs in gyan mudra, in prayer in front of your chest, or with palms turned upward. Hold this pose for 5-7 breath cycles before straightening your legs and softly stepping your feet together.

TIP : Practices like Malasana or Baddha Konasana must be done before Utkata Konasana.

How does it benefit us?

• This creates room in the pelvis
• It is a deep hip-opener practice, that helps prepare for delivery
• It prepares the body for labor, as it gives a similar feeling of weighing down on the pelvic floor
• It makes us at ease with the feeling of heaviness in the uterus
• It helps in creating a powerful mind-body connection as this pose demands awareness and focus to stay balanced in the pose

Setu Bandhasan (Bridge Pose)

Lie down on your back and keep your knees bent, placing your feet flat on the floor, shoulder-width apart. Put your hands down at your sides, palms facing down on the floor. Inhale and push your hips up toward the ceiling. Ensure your head, neck, and shoulders remain flat on the floor. Breathe deeply, holding the pose for a few moments. Then, exhale while you bring your hips back to the ground. Repeat 15-20 times. The pose is typically done at the end of a yoga session, following a standing sequence to help warm up your spine.

How does it benefit us?

• Strengthens the hamstrings
• Strengthens the pelvic floor muscles, calves, and quads
• Releases tension in the lower back
• Helps in building stability with the increased weight during pregnancy
• As the Bridge Pose elevates your hips, it temporarily alleviates the pressure off the pelvic bowl

Yoga can help you prepare for the birth of your baby not just physically but mentally as well. Yoga will help you in learning the skill to listen to your body and be in the moment without any far-off expectations or haste. Just remember to focus on your breath, take extended inhales, and exhale through the nose or mouth, belive me, it will prove to be the most effective technique to calm yourself and to be at ease during the crucial moments.

Happy Birthing Lovely Mommy-To-Be !