Diet
In the 3rd trimester of pregnancy, the growth of your baby will speed up as he achieves weight and ready for life outside your womb. Due to this, you’ll too gain weight fast. Your energy requirement will bolster as your baby is developing fat layers. Vitamin K is vital for blood to clot – essential after childbirth. Therefore, it is suggested that you consume a lot of vitamin k rich food. As in the 1st and 2nd trimesters of pregnancy, iron continues to be a vital nutrient in your 3rd trimester in order to avert anemia.
Poses (Second Trimester)
Practice this pose to boost circulation and flexibility in the upper back and shoulders, release strain from the lungs and heart, promote better breathing and encourage the proper functioning of the mammary glands.
Steps to do this pose:
- Put the right fingertips up on your right shoulder.
- Gradually rotate your arm and shoulder joint around, like drawing a big circle with the tip of your elbow.
- Extend this movement for rotating fully into the shoulder joint.
- Do this five times one way and reverse the direction for five circles.
- Repeat the same on the left side.
- When opening the chest, inhale as your elbows go backwards.
- Breath out when your elbows move towards the contact in front.
Practice this pose to extend your sitting time in meditation poses and for water retention, post-epidural numbness in legs and feet, and cramping.
Steps to do this pose:
- Bend your right leg up and put the foot overhanging your left knee.
- Hold your right toes with your left hand.
- Steady your right ankle with your right hand.
- Kindly rotate your right ankle around in a big circle.
- Perform ten gentle rotations in every direction and then ten rotations in every direction with the other ankle.
- Ensure to coordinate the movement with kind, slow breath.
Practice this pose to open the muscles around your lower back, hips, hamstrings, gluteus, and more.
Steps to do this pose:
- Sit down with legs outstretched.
- Fold the right leg and place the right foot as far up on your left thigh as you can.
- Place right hand on the top of the folded right knee.
- Hold the toes of the right foot with the left hand.
- While exhaling, kindly move right knee up towards the chest.
- Inhale, kindly push the knee down towards the ground.
- Ensure to keep the torso erect.
- Perform the same with the left leg.
Practice this pose to loosen up the hip joint, boost blood circulation to the pelvic floor and relieve tiredness and strain from legs and inner thigh muscles.
Steps to do this pose:
- Sit down with legs outstretched
- Bend knees and bring the soles of your feet together while ensuring the heels are as near to the body as possible.
- Completely relax inner thighs.
- Hold feet with both hands.
- Kindly bounce knees up and down, with the elbows as levers to press your legs down.
- Ensure not to use any pressure.
- Perform up to 20-30 times.
- Erect your legs and chill.
Practice this pose to boost blood circulation in the lower abdomen and external rotation in the hips (ultimately creating space around the pelvis).
Steps to do this pose:
- Come into 4th pose i.e., Baddha Konasana.
- Put a yoga bolster in a vertical position with one end contacting your tailbone.
- Load one or two folded blankets at the mid of the bolster.
- Move the upper body with face up onto the blanket and bolster and put another folded blanket under tights.
- Relax arms to the side.
- If you want, you can put extra blankets under hands and place a block between feet in order to the broader pelvis.
- Remain in this position for a while with slow kind breaths and chill.
- Kindly roll to one side and release the posture.
Practice this pose to accomplish a new feeling of freedom in the pelvic area.
Steps to do this pose:
- Lie on your back, with a bolster below knees and stretch arms above head.
- Kindly inhale, stretch right arm long as compared to the left.
- Exhale and release.
- Repeat with left arm.
- Turn on the right side for a while and then come onto the back.
- Inhale, stretch right arm and right leg longer as compared to left.
- Exhale and release.
- Repeat with left leg and arm.
- Turn on the right side for a while and then come onto the back.
- Inhale, stretch the right arm and right leg longer as compared to your left arm and your right leg.
- Exhale and release.
- Repeat the process on the opposite side.
- Exhale and release.
Practice this pose to relax and sleep better and redistribute excess weight around your waistline.
Steps to do this pose:
- Lie down on the side of the stomach with fingers interlocked under the cheek.
- Support your right cheek over your interlocked fingers.
- Bend your left leg sideways and bring your left knee near to your ribs.
- Ensure that the right leg is erect.
- Turn your arms to the left and try to contact your left elbow on your left knee.
- If that’s not comfortable for you, simply chill on the ground.
- Rest the right side of your head on your right arm.
- Chill in the final pose and, after a while, change sides.