Yoga Sequence Builder for Yoga Teachers

Prenatal Yoga Sequence Third Trimester

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Prenatal Yoga Sequence Third Trimester: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Prenatal Mountain Pose Arms Raised Wall (Prenatal Tadasana Arms Raised Wall)
    A. Using support during this time of pregnancy is important as the balance changes with expanding girth.

    B. Standing close to the wall, while resting the lower back against the wall, take a few breaths here taking the body to a comfortable stand.

    C. Inhale while still close to the wall and raise the arms up slowly in Mountain Pose or Tadasana with arms raised against the wall, and maintain this pose for about 4 slow breaths.

    D. Get hold of the body balance here and while taking the arms up, don't push the wall, but go gradually and carefully. Understanding the body here is very important to avoid any kind of injury.

    E. The practice starts here with just connecting the breath and the body in Tadasana variation.
  • Prenatal Mountain Pose One Leg On Stool Wall Support (Prenatal Tadasana One Leg On Stool Wall Support)
    A. Someone who is extremely new to yoga and is practicing prenatal yoga will need some support to maintain balance in the pose.

    B. Placing a stool close to you, while resting the back against the wall, inhale and place the left foot over the stool and putting pressure on the right foot, stand here for 4 breaths.

    C. Ensure the back is straight here and so is the right leg. The prana flowing will improve the blood circulation through the body and the leg that is on the floor.

    D. Heaviness around the feet can be reduced with this practice as there would be fresh blood flow towards the leg while keeping the body still and in control with breathing.

    E. Prenatal Tadasana One Leg On Stool Wall Support Pose is a good way to reduce leg cramps and get better stability.

    F. Release and repeat with the other leg and maintain the balance for about 4 breaths
  • Prenatal Mountain Pose Pelvic Alignment (Prenatal Tadasana Pelvic Alignment)
    A. From the simple stool support in Tadasana, take another variation of Tadasana here.

    B. While placing the left foot on the stool and balancing the body on the right leg, inhale and bend the left leg at the knee while raising the arms above the head and maintain balance in Prenatal Tadasana Pelvic Alignment.

    C. Here go slow with the hand stretch above the head, as the idea of this pose is to work on the hips and the lower body to gain stability and open the hip muscles with gentle movement.

    D. Remain here for about 4 breaths and slowly release the leg and repeat it with the other leg taking it to 4 breaths.

    E. Make sure the stool is not too high and is stable. While bending the knee go careful taking good support of the wall. Here this pose, keeps the hip joint along with the knee joint active and fit.

    F. Release and relax standing in simple Tadasana against the wall and take a few breaths.
  • Upward Forward Fold Wall (Ardha Uttanasana Wall)
    A. From Tadasana variations, now turn around and face the wall keeping a decent distance from the wall.

    B. Bring the feet a bit away from each other for better support and stand to take a few breaths here.

    C. Inhale and slowly stretch the spine upwards without putting pressure to the lower abdomen, and as you exhale, go forward with the torso, and take support of the wall placing the palms on the wall.

    D. Here while exhaling, try and bring the arms and the torso almost parallel to the floor. Make sure the breathing is smooth and slow in Ardha Uttanasana Wall, and don't ever pull in the belly. If for want of better comfort, holding the belly below with one hand will help connect with the fetus.

    E. Make sure the feet are firm on the floor and don't put the entire body weight on the wall. If looking down in this pose causes uneasiness, then go slow and look slightly up or avoid bending the torso so much.

    F. One can remain here, in Ardha Uttanasana Wall, stretching the lower back and feeling the stretch at the hips, calves and hamstrings, for about 4 breaths.

    G. Release slowly moving the torso upwards while releasing the hands from the wall. Relax and repeat again for 4 more rounds of breathing if possible.

    H. The forward bend will help reduce stress around the hips and the lower back and with the opening of the hips it will help protect the pelvic floor muscles during delivery.
  • Hero Pose Bolster Stool (Virasana Blanket Stool)
    A. Releasing from the standing poses, come to sit comfortably on a cushion on the floor if possible and placing the stool behind you, lean back and take support with the bend arms in Virasana Blanket and Stool Pose.

    B. Seated on the cushion or blanket, while taking the legs behind and sitting on the thighs and the hip, incline the back slowly resting behind on the stool.

    C. This pose in the variation of Virasana, helps to open the hips and the inner thighs also giving a slight contraction to the pelvic floor muscles.

    D. Sit here for about 6 breaths if possible, and if the knees feel uncomfortable, stretching the legs out and keeping the legs wide apart should be easy.

    E. Release and relax by stretching the legs out completely in front of you and keep the back straight.

  • Wide Child Pose Chair (Prasarita Balasana Chair)
    A. While seated on the blanket or the cushion, try and spread the knees apart to your comfort and sit in Prasarita Balasana, while resting the torso or the head and the arms on a chair in front of you.

    B. The forward bend here will ensure a good opening to the lower back muscles giving a slight contraction to them, and reducing stress and lower back pain. It also helps in flexing the hips, gently giving the pelvic floor muscles room to contract, keeping them fit and ready for childbirth.

    C. If one is comfortable in this pose, remain here for about 8 breaths, else one could stretch the legs out completely while the head and the arms rest on the chair in front of you.
  • Labour Preparation Squat Chair (Labour Preparation Squat Chair)
    A. Moving from Chair pose for Prasarita Balasana, inhale and slowly raise the hips taking support of the chair, and place the right foot on the floor bending the right knee and rest the left knee on the cushion or blanket.

    B. Here with one leg supported on the cushion and the other on the floor in Labour Preparation Squat Chair Pose, remain placing the arms and the face on the chair.

    C. Take the breathing in control and don't hold the breath. Remain here for about 4 breaths and balance the body with the support of the chair and the cushion carefully.

    D. The widening of the thighs here, slowly helps to open the pelvic muscles getting ready for childbirth. Make sure the distance between the legs are not to far and the stretch is not too deep bringing discomfort to the knee and the lower abdomen.
  • Assisted Squat Pose Chair
    A. A prenatal class with your partner can be very encouraging and one pose that comes to mind is the Assisted Squat Pose, with partner support.

    B. Seated on a cushion comfortably, take support from your partner while he is seated on a chair against his body.

    C. The time of childbirth, the pelvic muscles will open up helping the lady to push the baby out and while this pose can be practiced close to the time of delivery too, it becomes essential to master this practicing it repeated number of times.

    D. Here, with legs wide apart, go slow with breathing and without putting too much pressure on the pelvic floor, continue for about 12 rounds while connecting the breath and the movement.

    E. Make sure the seating is comfortable and breathing is slow and smooth.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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