Prenatal & Postpartum YogaPrenatal Yoga in the 3rd Trimester: A Progressive 4-Session Program
The 3rd trimester generally begins around week 28 of pregnancy and continues until term. The belly takes up more space, fatigue can return, and some positions naturally become trickier than in the previous trimester.
This program brings together four prenatal yoga sessions, filmed over the course of the 3rd trimester. They follow here in the order they were filmed, at a point in pregnancy when the pace of practice tends to evolve.
I. The 3rd trimester, a practice that evolves
At this stage, practice can shift toward calmer movements, with more attention paid to points of support, the pelvis, the back, and the breath. As pregnancy progresses, some people may feel more discomfort in positions held for a long time on the back; variations and changes in support then help adapt the practice to how you feel in the moment.
As with the 2nd trimester, every pregnancy is unique. This program doesn't replace the advice of a healthcare professional and doesn't claim to suit every pregnant woman in the same way.
II. How to use this program
The four sessions can follow the suggested order, spread over several weeks rather than a few days. Some are more dynamic, others leave more room for breath and slower movement: it's up to you to adjust the pace to your energy.
III. The progression, session by session
1. Cow Face Pose Finding Pelvic Freedom
This session builds mobility gradually, moving through breath, pelvic movements, and side lunges, before reaching its signature posture: Cow Face Pose Eagle Arms (Gomukhasana Garudasana), held for a few breaths on each side. Garland Pose (Malasana) and Thread-the-Needle Pose (Parsva Balasana) support hip mobility throughout the flow.
Cow Face Pose Finding Pelvic Freedom 🐂
2. The Butterfly's Breath
This session returns several times to Butterfly Pose (Baddha Konasana), worked through pulses, twists, and wide-angle forward folds. The flow also includes a pass on all fours in Cat-Cow and Thread-the-Needle Pose (Parsva Balasana) on each side. The spine stays long from start to finish, a postural cue that accompanies every movement of this longer flow.
3. The Grounded Warrior
The Butterfly's Breath 🦋
This session starts with a moment of connecting to the breath before moving into gentle mobilization of the shoulders, wrists, and pelvis. The same standing sequence, between forward folds, deep squats, and the postures of Warrior I (Virabhadrasana I), Warrior II (Virabhadrasana II), and Triangle Pose, repeats on each side. It ends lying on the side, with a stretch for the quadriceps, the psoas, and the hips in Reclining Pigeon Pose (Sucirandhrasana), before a final relaxation.
4. The Bridge of Confidence
This final, shorter session of the program (thirteen minutes) moves through Balancing Table Pose (Dandayamana Bharmanasana) and Extended Puppy Pose (Uttana Shishosana) before strengthening the core and deep abdominal muscles in Bridge Pose (Setu Bandha Sarvangasana), without calling on wide leg positions or deep hip opening. An approach that may suit those feeling discomfort in the pelvis or pubic area late in pregnancy.
IV. Precautions and listening to your body
The Grounded Warrior ⚔️
In the 3rd trimester, the body often calls for more attention to points of support, balance, and positions held for a while, especially lying on the back. What worked earlier in pregnancy may become less comfortable at this stage, and that's normal.
If a posture causes discomfort, pain, or an unusual sensation, it's always possible to stop, go back to a simpler variation, or skip that part of the session. When in doubt, a healthcare professional's advice remains the most reliable guide, especially if the pregnancy has particular considerations.
The Bridge of Confidence 🌉
V. Conclusion
Four sessions to accompany the final weeks before birth, in the order they took shape. As is often true in yoga, the point isn't to rush through the whole program, but to find what works for your body, session by session.