Pregnancy Yoga for Month 6

Last updated On August 2nd, 2020

Now that you are into the final month of your third trimester, your belly must finally be showing and you may also be starting to feel its weight. You may now be experiencing discomfort and pain in your back due to the growing weight of your baby bump. But, there is no denying the fact that you must also be enjoying your pregnancy and getting all geared up to welcome your little one soon.

As you continue eating right and taking ample rest, it is also important to stay active and get your body ready for the impending childbirth.

Yoga is definitely the safest choice and some of the exercises can actually help to make childbirth easier. However, remember that now onwards, you should avoid all yoga exercises that require you to lie down on your back. Since your baby bump will be quite heavy, lying on your back will lead to the crushing of some of the vital nerves that lie beneath the uterus. This could cause disruption of blood circulation and can lead to spells of dizziness and leg cramps.

Here are some of the yogasanas that you can safely practice during the sixth month of your pregnancy.

1. Uttana Shishosana (Extended Puppy Pose):

 

This yoga exercise is extremely beneficial in stretching the muscles in the back and the shoulders, thus relieving the pain that is caused by the belly weight. It also relaxes the neck muscles.

  1. Kneel down on the yoga mat and stay on your hands and knees such that you are in a tabletop pose.
  2. As you exhale, start moving your hands forward such that your chest slowly lunges towards the ground. Make sure that your forehead moves to meet the floor.
  3. Once you reach the most comfortable pose spread your fingers and press your hands on the yoga mat.
  4. As you inhale, try to bend further while raising your hips and pushing them back.
  5. Hold this pose and breathe deeply.
  6. Then slowly release the pose by reversing the steps.

2. Trikonasana (Triangle Pose):

This yogasana improves the circulation of blood in your body, thus ensuring that your little one gets sufficient nutrition and oxygen. It also helps in relaxing your back and pelvic muscles.

  1. Stand with your legs apart.
  2. Raise your arms up to your shoulders such that they are parallel to the floor, your palms facing down.
  3. First, turn your right foot at a 90-degree angle and then turn your left foot to 45 degrees. Make sure that the heels are in a straight line with each other.
  4. Gently, twist your body to the right, extend your upper body and bend slowly.
  5. With your right hand, touch your right foot while extending your left hand upwards.
  6. Turn your gaze and look towards your left hand.
  7. There is no need to strain beyond your limit. Stretch as much as is possible.

3. Warrior 2 (Virabhadrasana 2):

 

This yoga exercise is an overall body strengthener and thus is a great choice during pregnancy. It also relaxes the back thus alleviating the pain caused by the weight of the growing belly bump. It also relaxes the hip muscles which is beneficial during childbirth.

  1. Stand straight with your hands by your side palms facing forward.
  2. Turn your right foot slightly to the right and your left foot towards the left at a 90-degree angle. Make sure that the heels are aligned.
  3. As you exhale, bend your left knee such that it is in straight line with the ankle and the lower leg is perpendicular to the floor.
  4. Try to align your left thigh in such a way that it is parallel to the floor. However, if this is hard, you can leave it.
  5. Now stretch your arms such that they are in a straight line with your shoulder blades and are parallel to the floor.
  6. Make sure not the lean over to the left. Keep your body straight and turn your head to the left to look over your left hand.
  7. Hold this pose for 5 to 10 seconds and then release slowly.
  8. Repeat in the other direction.

Before Yoga

Remember that yoga exercise should always be spaced out at least two to three hours after your meals. However, do not do these on an empty stomach as you may feel dizzy. When you feel thirsty, sip on the water rather than gulping it down at one go.

After Yoga

Once you have completed the yogasanas, allow your body to cool down. For this, you can lie down in Savasana. Place a few pillows on the floor, lie down and lean on these such that you are not lying on your back. Take deep breaths to lower your body temperature.

Meditation during Pregnancy

It is a good idea to meditate during pregnancy. For this, you need a clean and quiet room. In case you find it hard to meditate, just go on and chant “OM” while focusing on your voice and your breathing. Doing this every day for at least half an hour will help you to relax your mind.

Practicing yoga during pregnancy is one of the best ways to keep yourself active while also gearing up your body for childbirth. However, it is equally important to take your safety into account. So, practice only those asanas that are safe during pregnancy.