Pregnancy is often described as a nine-month journey, but in reality, many women carry their babies into the tenth month. This period, also known as the post-term or overdue phase, can bring both physical discomfort and emotional challenges. Your baby’s arrival feels imminent, but the waiting can cause stress, and the additional physical burden may make you feel more tired than ever. Yoga is an excellent way to alleviate these discomforts, relax your mind, and prepare your body for labor and delivery.
In this article, we’ll explore the 10 best yoga poses for the tenth month of pregnancy. These poses are designed to relieve tension, strengthen muscles, and encourage relaxation, helping you prepare for birth.
1. Child’s Pose (Balasana) with Support
Child’s Pose is a deeply restorative position that helps relieve back pain and opens the hips. During the tenth month, it’s important to use support to make the pose comfortable for your belly.
How to Perform:
Kneel on the floor with your knees wide apart, allowing space for your belly.
Sit back on your heels and slowly lower your torso toward the floor, resting on a bolster or pillows.
Extend your arms forward, or let them rest by your sides.
Take deep, relaxing breaths, holding the pose for a minute or longer.
Benefits:
Relieves tension in the lower back and hips
Promotes relaxation and mental calmness
Encourages deep breathing to reduce stress
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a gentle flow that stretches the spine and promotes mobility, which can relieve the stiffness and back pain that often accompany the late stages of pregnancy.
How to Perform:
Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
Inhale as you arch your back, lift your head and tailbone, and let your belly soften (Cow Pose).
Exhale as you round your spine, tuck your chin to your chest, and draw your tailbone under (Cat Pose).
Continue flowing between these poses for 5-10 breaths, coordinating your movements with your breath.
Benefits:
Relieves lower back pain
Stretches the spine and improves flexibility
Eases tension in the shoulders and neck
3. Supported Squat Pose (Malasana)
The Supported Squat Pose helps to open the hips and strengthen the pelvic floor, two critical areas for labor preparation. During the tenth month of pregnancy, this pose can help your body prepare for birth by encouraging your baby to move into the optimal position for delivery.
How to Perform:
Stand with your feet slightly wider than hip-width apart, toes pointing outward.
Lower yourself into a squat, keeping your heels on the ground.
Use a yoga block or cushion under your hips for support, or hold onto a chair or wall for balance.
Bring your hands to your chest in a prayer position, and hold for several breaths.
Benefits:
Opens the hips and strengthens the pelvic floor
Helps prepare the body for labor
Improves circulation in the lower body
4. Butterfly Pose (Baddha Konasana)
Butterfly Pose is an excellent hip opener that stretches the inner thighs and groin. This pose encourages relaxation in the pelvic area, making it ideal for preparing your body for childbirth.
How to Perform:
- Sit on the floor with your legs extended in front of you.
- Bring the soles of your feet together, letting your knees fall to the sides.
- Hold your feet or ankles, sitting tall and lengthening your spine.
- You can place cushions under your knees for added support.
- Hold this pose for a minute or more, breathing deeply.
Benefits:
- Opens the hips and groin
- Promotes flexibility in the pelvic area
- Encourages relaxation and mental calmness
5. Goddess Pose (Utkata Konasana)
Goddess Pose helps to strengthen the legs and open the hips, which is essential for labor. This pose also encourages focus and grounding, helping you stay mentally present during the final days of pregnancy.
How to Perform:
- Stand with your feet wide apart, toes pointing outward.
- Bend your knees, lowering your hips toward a squat position while keeping your spine straight.
- Extend your arms outward, or bring your hands to your heart in a prayer position.
- Hold the pose for several breaths, focusing on maintaining strength in your legs and pelvic floor.
Benefits:
- Strengthens the legs and pelvic floor
- Opens the hips in preparation for childbirth
- Improves balance and stability
6. Reclined Bound Angle Pose (Supta Baddha Konasana)
Reclined Bound Angle Pose is a deeply relaxing and restorative pose that gently opens the hips and encourages relaxation. During the tenth month of pregnancy, this pose can provide relief from physical discomfort and mental tension.
How to Perform:
- Lie on your back with a bolster or several pillows supporting your upper body.
- Bring the soles of your feet together, allowing your knees to drop open to the sides.
- You can place cushions under your knees for additional support.
- Rest your arms by your sides, and breathe deeply, staying in this pose for several minutes.
Benefits:
- Gently opens the hips and stretches the inner thighs
- Promotes relaxation and reduces anxiety
- Encourages deep breathing and mindfulness
7. Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a restorative pose that helps reduce swelling in the legs and feet, a common issue during the late stages of pregnancy. This pose also promotes relaxation and improves circulation, making it a great choice for the tenth month.
How to Perform:
- Sit with one side of your body close to a wall.
- Gently swing your legs up the wall as you lie back, resting your head and shoulders on the floor or a pillow.
- Keep your legs comfortably extended against the wall, and relax your arms by your sides.
- Stay in this pose for 5-10 minutes, focusing on deep, calming breaths.
Benefits:
- Reduces swelling in the legs and feet
- Improves circulation and relieves tension
- Promotes relaxation and reduces stress
8. Wide-Legged Forward Bend (Prasarita Padottanasana) with Support
This forward bend stretches the hamstrings and relieves tension in the lower back. By using support such as a chair or blocks, you can modify the pose to accommodate your belly and practice it safely during the tenth month.
How to Perform:
- Stand with your feet wide apart and place a block or chair in front of you for support.
- Inhale to lengthen your spine, and as you exhale, hinge forward at your hips, keeping your knees slightly bent.
- Rest your hands on the block or chair, allowing your head and shoulders to relax.
- Hold the pose for several breaths, then slowly rise back up.
Benefits:
- Stretches the hamstrings and lower back
- Reduces tension in the shoulders and spine
- Promotes mental calmness and relaxation
9. Pelvic Tilts
Pelvic Tilts are a simple yet effective exercise to relieve lower back pain and strengthen the pelvic floor. This gentle movement helps improve posture and prepare your body for labor.
How to Perform:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Inhale and gently tilt your pelvis forward, pressing your lower back into the floor.
As you exhale, release the tilt and return to a neutral spine position.
Repeat this movement for 10-15 breaths.
Benefits:
Relieves lower back pain
Strengthens the pelvic floor muscles
Improves posture and alignment
10. Side-Lying Corpse Pose (Savasana) with Support
Side-Lying Savasana is a deeply restorative pose that allows you to relax fully while providing support to your body. In the tenth month of pregnancy, this pose can help you release tension and find peace as you prepare for labor.
How to Perform:
Lie on your left side with a bolster or pillow supporting your head and upper body.
Place another pillow between your knees to support your hips.
Let your arms rest comfortably by your sides, or place one hand on your belly.
Close your eyes and breathe deeply, staying in this position for 5-10 minutes.
Benefits:
Promotes full-body relaxation and stress relief
Provides support for the body, especially the hips and lower back
Encourages deep breathing and mental calmness
See Also: 10 Best Yoga Poses for the Tenth Month of Pregnancy
Conclusion
The tenth month of pregnancy can be both physically challenging and emotionally taxing, as you eagerly await the arrival of your baby. Practicing yoga during this time can help alleviate physical discomfort, ease mental tension, and prepare your body for the birthing process. The ten poses outlined in this article are designed to provide support, relaxation, and strength as you approach labor.
Remember, it’s important to listen to your body and modify poses as needed to ensure comfort and safety. Working with a qualified prenatal yoga instructor can also be beneficial, helping you tailor your practice to meet your unique needs during this final stage of pregnancy. By incorporating these yoga poses into your routine, you can promote relaxation, reduce stress, and stay physically prepared for the exciting journey of childbirth.
You Might Be Interested In:
