As you enter the eighth month of pregnancy, the anticipation of meeting your baby grows, but so does the physical and emotional toll on your body. The eighth month brings significant changes, such as increased weight gain, swelling, fatigue, and discomfort, making it essential to prioritize self-care and relaxation. Yoga is a wonderful way to ease these discomforts, improve your physical well-being, and maintain your mental balance as you approach the final weeks of pregnancy.
This article will explore ten of the best yoga poses that are safe and effective during the eighth month of pregnancy, promoting flexibility, strength, relaxation, and preparation for childbirth. Always consult your healthcare provider before practicing yoga, especially in the later stages of pregnancy, and listen to your body’s signals throughout the practice.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is one of the most beneficial yoga poses during the later stages of pregnancy, particularly in the eighth month. This gentle, flowing movement stretches the spine, relieves lower back pain, and promotes mobility, helping you stay comfortable as your belly grows.
How to Perform:
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
As you inhale, drop your belly towards the mat, lift your chest and tailbone toward the ceiling (Cow Pose).
As you exhale, round your back, tuck your chin to your chest, and draw your tailbone under (Cat Pose).
Move through these two positions slowly, coordinating the movements with your breath.
Benefits:
Relieves back pain and tension
Promotes spinal flexibility
Enhances circulation to the pelvic region
2. Supported Squat Pose (Malasana)
Squat Pose, or Malasana, helps open the hips, strengthens the pelvic floor, and prepares your body for childbirth. During the eighth month, it’s important to practice a supported version to prevent strain and provide stability.
How to Perform:
Stand with your feet slightly wider than hip-width apart, toes pointing outwards.
Slowly lower your hips into a squat position, keeping your heels on the floor.
Use a bolster, block, or chair behind you for support if needed.
Bring your hands together in a prayer position at your chest, or rest them on your thighs for balance.
Hold for a few breaths, focusing on opening your hips.
Benefits:
Strengthens the legs and pelvic floor
Opens the hips in preparation for childbirth
Improves balance and stability
3. Goddess Pose (Utkata Konasana)
Goddess Pose is excellent for building strength in the legs and opening the hips, making it an ideal pose for the eighth month of pregnancy. It helps you stay grounded while enhancing flexibility in the pelvic area.
How to Perform:
Stand with your feet wide apart, toes pointing outward.
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, maintaining strength in your legs and pelvic floor.
Benefits:
Strengthens leg muscles and pelvic floor
Opens the hips and groin area
Promotes balance and stability
4. Butterfly Pose (Baddha Konasana)
Butterfly Pose is a gentle hip opener that enhances flexibility in the inner thighs and groin. It helps prepare the body for labor by improving hip mobility and releasing tension in the pelvic region.
How to Perform:
Sit on the floor with your legs extended in front of you.
Bring the soles of your feet together, allowing your knees to drop out to the sides.
Hold your feet or ankles and sit tall, lengthening your spine.
You can place cushions or blocks under your knees for additional support.
Stay in this pose for 1-2 minutes, breathing deeply and allowing your inner thighs to relax.
Benefits:
Increases flexibility in the hips and groin
Improves circulation in the pelvic area
Encourages relaxation and calmness
5. Child’s Pose (Balasana)
Child’s Pose is a restful and restorative posture that helps to relieve tension in the lower back, hips, and shoulders. In the eighth month of pregnancy, widening your knees provides space for your growing belly, making it more comfortable to stay in this pose.
How to Perform:
Kneel on the floor with your knees wide apart and big toes touching.
Sit back onto your heels and extend your arms forward, lowering your forehead to the mat.
If needed, place a pillow or bolster under your chest or belly for support.
Breathe deeply, staying in this position for as long as you feel comfortable.
Benefits:
Relieves lower back and hip tension
Promotes relaxation and reduces stress
Stretches the spine, shoulders, and hips
6. Seated Forward Bend (Paschimottanasana) with a Bolster
Seated Forward Bend is a gentle way to stretch the lower back, hamstrings, and hips. During the eighth month, use props like bolsters or pillows to avoid compressing your belly while enjoying the stretch.
How to Perform:
Sit on the floor with your legs extended in front of you.
Place a bolster or pillow on your thighs for support.
Inhale to lengthen your spine, and as you exhale, gently fold forward, resting your torso on the bolster.
Hold this position for a few breaths, allowing your back and hamstrings to relax.
Benefits:
Stretches the lower back and hamstrings
Eases tension in the hips
Promotes calm and relaxation
7. Standing Forward Bend (Uttanasana) with Support
Standing Forward Bend stretches the hamstrings and lower back while encouraging blood flow to the head. Modifying this pose by using a block or chair for support ensures comfort and safety during the eighth month of pregnancy.
How to Perform:
Stand with your feet hip-width apart.
Place a chair or block in front of you for support.
Inhale to lengthen your spine, and as you exhale, gently hinge forward from your hips.
Rest your hands on the block or chair, keeping your knees slightly bent to avoid straining your back or abdomen.
Hold for a few breaths, then slowly rise back up.
Benefits:
Stretches the hamstrings and lower back
Improves blood circulation
Reduces tension in the spine and shoulders
8. Extended Side Angle Pose (Utthita Parsvakonasana)
Extended Side Angle Pose opens the hips, strengthens the legs, and stretches the side body. With proper support and mindful adjustments, it can be a powerful pose to practice during the eighth month of pregnancy.
How to Perform:
Start with your feet wide apart, turning your right foot out to 90 degrees.
Bend your right knee, bringing your thigh parallel to the floor, and rest your right forearm on your thigh.
Extend your left arm overhead, reaching towards the ceiling, and keep your chest open.
Hold for several breaths before switching sides.
Benefits:
Opens the hips and stretches the side body
Strengthens the legs and pelvic floor
Improves balance and stability
9. Bridge Pose (Setu Bandhasana) with Support
Bridge Pose helps to strengthen the glutes and lower back while opening the chest and shoulders. In the eighth month, a supported version using a block or bolster under the hips can make the pose more comfortable and safe.
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 off the floor.
Place a block or bolster under your sacrum for support, keeping your chest open and your shoulders grounded.
Rest in this position for several breaths, then slowly lower your hips back to the floor.
Benefits:
Strengthens the glutes and lower back
Opens the chest and shoulders
Relieves tension in the lower back
10. Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a restorative and relaxing pose that helps reduce swelling in the legs and feet, which is common in the later stages of pregnancy. This pose also encourages circulation and provides relief from fatigue.
How to Perform:
Sit with your side against a wall, and gently swing your legs up the wall as you lie back.
Scoot your hips closer to the wall, allowing your legs to rest comfortably against it.
Keep your arms by your sides or place them on your belly, and close your eyes to relax.
Stay in this position for 5-10 minutes, focusing on deep, calming breaths.
Benefits:
Reduces swelling in the legs and feet
Promotes relaxation and reduces stress
Improves circulation in the lower body
See Also: 10 Best Yoga Poses for the Sixth Month of Pregnancy
Conclusion
Yoga during the eighth month of pregnancy offers numerous benefits, including increased flexibility, reduced discomfort, and improved mental clarity as you prepare for childbirth. The ten poses described here focus on opening the hips, strengthening the legs, relieving tension in the back, and promoting relaxation—essential components for a comfortable pregnancy.
As always, listen to your body and modify poses as needed to accommodate your growing belly. Prenatal yoga should never feel strenuous, and it’s important to work under the guidance of a qualified prenatal yoga instructor or healthcare provider to ensure the safety of both you and your baby.
Practicing these yoga poses regularly can help you connect with your changing body, promote relaxation, and prepare both mentally and physically for the exciting journey ahead.
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