Calm the emotional ups and downs of the third trimester with regular practice of these guided meditations and Yoga Sound Meditation® techniques. Not only will they help you, but they will also help soothe your growing baby.
Rest more often
As your baby grows bigger, you will likely feel more uncomfortable and tire more easily. Listen to your body and rest when you need to.
Self-massage with lavender oil
Throughout your pregnancy, gently massage your belly and the back of your neck, shoulders, and wrists with a few drops of our Lavender + Jojoba Oil Blend.
During the third trimester, you may experience increased hunger while also finding there’s less room for food as your baby continues to grow. Try not to eat too much at one sitting or too late at night, as this may result in indigestion or heartburn. Instead, eat smaller portions more often. This will help maintain your energy levels while reducing any discomfort. See the healthy diet tips below:
Foods to include
- Fiber: Eat more fibrous vegetables, fruits, and whole grains to help prevent constipation.
- Protein: Plant-based protein is more easily digested than animal protein. Include soy products, low-fat dairy products such as cottage cheese and Greek yogurt (in moderation), chickpeas, whole grains, lentils, beans, and nuts.
- If you’re experiencing edema, foods with diuretic effects: Grapes, cucumber, and watermelon are some of the foods that can help prevent and ease lower extremity edema during pregnancy.
- Other nutrients: Calcium, iodine, iron, and folic acid are essential during pregnancy. Follow your doctor’s advice on what supplements to take during pregnancy.
- Water: Stay hydrated by sipping on water throughout the day to support amniotic fluid levels, nutrient transportation, and prevent constipation. Coconut water, or adding sliced fruits to your water, is a nice alternative on days when you’d like some flavor and extra nutrients.
Foods to avoid or reduce
- Saturated and trans fats: These are found in fatty meat, junk food, and high-fat desserts.
- Simple carbohydrates: White bread, white rice, cakes, and sweets contain carbs that break down quickly into sugar in the body. It is especially important to cut back if you develop gestational diabetes, to help keep blood sugar under control.
- Raw or uncooked foods, such as soft cheeses, sushi, and salad bar dishes, may contain harmful bacteria.
- Other foods to avoid or reduce: Carbonated drinks, coffee, meat, eggs, and some processed cheeses, which can cause calcium deficiency.
- Herbs and herbal teas: Some herbal supplements and teas may pose risks during pregnancy, as certain herbs can trigger contractions or have other harmful effects. If you're unsure, it's important to consult a healthcare professional before use.
As you prepare for the birth of your baby, continue to gently stretch, strengthen, and breathe with awareness. These techniques are thoughtfully chosen to support you during this important stage of pregnancy.
Caution
Before you begin, please read Part 4 of our Safety Guidelines for important information on practicing asanas during pregnancy.
Practice tips
- Breathing: Blowing Abdominal Breath can be very useful during labor.
- Practice often: You can alternate practicing the longer session one day and the individual asanas the next (as many as comfortable).
- Resting pose: Flapping Fish is a comfortable resting pose for the later stage of pregnancy.
Yoga props
You'll need access to a wall and two cushions for some of the poses in Trimester 3: Prepare for Birth.
Walking is good exercise
You can do it right up until you give birth. Start with 10-20 minutes a day and work up from there as you get more energy.
By this stage it can be hard to get comfortable in bed. Practice Shoulder Lifts before bed to ease tension, allowing you to relax more easily. Once in bed, try Flapping Fish with a pillow under your head, one under your top knee, and another under your belly. Then, allow the guided meditations and Sleep Soundscapes to help you drift into a restful slumber.
