Pregnancy is a transformative time for a woman’s body, and as you move into the third trimester, it becomes crucial to support your physical and emotional well-being. The seventh month marks a pivotal stage in pregnancy where your body’s changes are more pronounced. Yoga can be a gentle, effective way to ease discomfort, improve flexibility, and prepare for childbirth. It helps enhance circulation, boost energy levels, reduce back pain, and improve posture while promoting relaxation.
In this article, we will explore ten of the best yoga poses tailored for the seventh month of pregnancy. Always consult your healthcare provider before starting any exercise routine, especially during pregnancy, and listen to your body’s cues during practice.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
The Cat-Cow stretch is a gentle way to ease back tension and improve spinal flexibility. As your belly grows in the seventh month, lower back pain becomes more common, and this pose can help relieve discomfort.
How to Perform:
Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.
Inhale as you arch your back (Cow Pose), lifting your head and tailbone toward the ceiling.
Exhale as you round your back (Cat Pose), drawing your chin to your chest and tucking your tailbone under.
Continue to flow between these two positions with your breath, moving slowly and gently.
Benefits:
Relieves back pain
Improves spinal mobility
Encourages healthy breathing patterns
2. Modified Warrior II (Virabhadrasana II)
Warrior II strengthens the legs, opens the hips, and improves balance. By slightly widening the stance and being mindful of your center of gravity, this pose can be comfortably performed in the seventh month of pregnancy.
How to Perform:
Stand with your feet wide apart, turning your right foot out to 90 degrees and your left foot slightly inward.
Bend your right knee directly over your ankle, keeping your hips open and your arms extended at shoulder height.
Hold the position while gazing over your front hand, and remember to keep your torso upright.
Switch sides and repeat on the left leg.
Benefits:
Strengthens leg muscles
Opens the hips
Enhances balance and stability
3. Wide-Legged Forward Bend (Prasarita Padottanasana)
Wide-Legged Forward Bend is ideal for releasing tension in the lower back and hamstrings while encouraging a sense of calm. By maintaining a wide stance, it accommodates the baby bump and provides gentle relief from pregnancy-related discomfort.
How to Perform:
Stand with your feet wide apart, toes slightly pointing outward.
Inhale deeply, and as you exhale, hinge forward from your hips, allowing your hands to rest on the floor, a block, or your thighs for support.
Let your head hang down naturally and keep your spine long.
Hold for a few breaths and rise slowly with a flat back.
Benefits:
Relieves lower back tension
Stretches the hamstrings and inner thighs
Calms the nervous system
4. Bound Angle Pose (Baddha Konasana)
Bound Angle Pose, also known as Butterfly Pose, opens the hips and improves flexibility in the groin area. It’s a simple yet effective posture that can prepare your body for childbirth by increasing hip mobility.
How to Perform:
Sit on the floor with your legs extended in front of you.
Bring the soles of your feet together and allow your knees to fall open, forming a diamond shape with your legs.
Gently hold your feet or ankles, sitting tall with a straight spine.
Stay in this pose for 1-2 minutes, breathing deeply and relaxing your inner thighs.
Benefits:
Increases hip flexibility
Opens the groin area
Promotes relaxation and calm
5. Child’s Pose (Balasana)
Child’s Pose is a deeply restorative position that stretches the back, hips, and shoulders. It provides a moment of rest and can help release tension, especially in the lower back.
How to Perform:
Kneel on the floor with your knees wide apart and your big toes touching.
Sit back onto your heels and extend your arms forward, lowering your forehead to the mat.
If your belly feels too compressed, widen your knees further to create more space.
Rest here for as long as needed, taking deep breaths.
Benefits:
Relieves lower back pain
Stretches the hips and thighs
Promotes relaxation and grounding
6. Standing Forward Bend (Uttanasana) with Support
Standing Forward Bend, with modifications, can be an effective way to stretch the hamstrings and lower back without putting strain on the abdomen. Using props like a chair or a block for support helps protect your baby bump while still enjoying the benefits of the pose.
How to Perform:
Stand with your feet hip-width apart and place a chair or block in front of you for support.
Inhale and lengthen your spine, and as you exhale, gently fold forward from your hips, keeping your knees slightly bent.
Rest your hands on the chair or block, ensuring you’re not compressing your abdomen.
Hold the pose for several breaths, then rise up slowly.
Benefits:
Stretches the hamstrings and lower back
Relieves tension in the neck and shoulders
Enhances blood circulation
7. Seated Side Stretch (Parsva Sukhasana)
The Seated Side Stretch opens the rib cage and creates space for deeper breathing, which is essential during the later stages of pregnancy as the diaphragm becomes compressed by the growing baby.
How to Perform:
Sit in a comfortable cross-legged position with your spine straight.
Place your left hand on the floor beside you and inhale as you raise your right arm overhead.
Exhale and gently lean to the left, stretching your right side.
Hold for a few breaths, then repeat on the opposite side.
Benefits:
Stretches the sides of the body and rib cage
Improves breathing capacity
Relieves tension in the shoulders and neck
8. Modified Bridge Pose (Setu Bandhasana)
Bridge Pose strengthens the back and glutes, and opens the chest, but during the seventh month, it’s important to modify this posture by avoiding full backbends. A supported version using props like blocks or bolsters can be beneficial without overstraining the abdomen.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press into your feet to lift your hips slightly off the floor.
Place a block or bolster underneath your sacrum for support.
Rest here for a few breaths, keeping the chest open and breathing deeply.
Slowly lower your hips back to the floor when finished.
Benefits:
Strengthens the back and glutes
Opens the chest and shoulders
Reduces pressure on the lower back
9. Goddess Pose (Utkata Konasana)
Goddess Pose is a powerful posture for strengthening the legs and pelvic floor muscles. It also opens the hips and improves balance, making it a great preparatory pose for labor and delivery.
How to Perform:
Stand with your feet wide apart and turn your toes out at a 45-degree angle.
Bend your knees, lowering your hips toward a squat while keeping your spine straight and chest lifted.
Extend your arms out to the sides or bring your hands to your heart in a prayer position.
Hold the pose for several breaths, feeling the strength in your legs and pelvic region.
Benefits:
Strengthens the legs and pelvic floor
Opens the hips
Improves balance and stability
10. Legs Up the Wall (Viparita Karani)
Legs Up the Wall is a deeply relaxing and restorative pose that helps reduce swelling in the legs and feet, a common complaint in the seventh month of pregnancy. It also promotes circulation and reduces stress, making it an excellent way to end a yoga practice.
How to Perform:
Sit with your right side next to a wall, then gently lie back as you swing your legs up onto the wall.
Scoot your hips as close to the wall as is comfortable, with your legs resting up against it.
Rest your arms by your sides, palms facing up, and breathe deeply.
Stay in this position for 5-10 minutes, allowing your body to fully relax.
Benefits:
Reduces swelling in the legs and feet
Improves circulation
Promotes relaxation and reduces stress
See Also: 10 Best Yoga Poses for the Sixth Month of Pregnancy
Conclusion
Yoga during the seventh month of pregnancy can help you stay active, ease physical discomfort, and prepare your body for the upcoming demands of childbirth. The ten poses outlined above focus on building strength, improving flexibility, and encouraging relaxation, which are essential components for a healthy and balanced pregnancy.
Always practice under the guidance of a qualified instructor who is experienced in prenatal yoga, and make sure to listen to your body. By incorporating these poses into your daily routine, you can enjoy the benefits of yoga while nurturing both your physical and emotional well-being during this crucial stage of pregnancy.
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