This article will discuss best practices for prenatal yoga during your third trimester. For earlier stages of your pregnancy, read the previous articles on prenatal yoga during the first and second trimesters. In the third, the growth of your baby is accelerating. You may also have new pains and experience aching that was absent earlier on. Prenatal yoga during this trimester primarily is concerned with preparation for labor and delivery, as well as, getting the baby to shift into a prime fetal position.

Pelvic Floor

You want to learn how to consciously control the relaxation of the muscles and dovetail your pelvic floor muscles for support. Having a well balanced pelvic floor can help promote a more natural passageway for your baby during delivery as it circumducts through the vaginal canal.

All Four’s

The occiput or back of the baby’s skull and it’s back are the most substantial part of the baby. Babies are affected by gravity just like you are. So, when you do poses on all four’s, it will allow the baby to swing forward and away from your back. The poses also remove pressure from the lower end, which as you know is heavily supporting your belly at this point in your pregnancy.


Your prenatal yoga instructor probably will have you focused on Apana Vayu, which deals with the pelvic and lower abdomen areas during your third trimester. Also, you are trying to get the baby’s head down. Therefore, you should only do inversions if you are trying to turn a breech baby. Shoulder stands, handstands, and headstands should be avoided.


You want to do poses that work the hips entirely — in all directions. You should have a full range of motion and include poses that have extension rotation, internal rotation, abduction and adduction, flexion, and external rotation. Also, add poses that can aid in bringing stability and balance to the joints and muscles.