The 3rd Trimester

The last trimester of pregnancy is considered as 28 - 42 weeks.  You may start to experience symptoms which occurred in the 1st trimester such as; 

  • Constipation

  • Heartburn

  • Swelling

  • Back ache

  • Calf cramps

  • Headaches

  • Nausea

  • Vomiting

Of course, this list is not exhaustive and you may experience more than one at the same time.

Due to an increase in the size of your baby and womb during this time, you may feel more tired and have lower energy levels.  The volume of blood circulating your body has also increased so you may notice some mild swelling in your ankles too.

There are other physical changes that may occur due to your growing baby; more pressure on your hips, bladder and pelvic floor.  The need to pee is REAL!  Your centre of gravity will start to change as your baby (and bump) grows - this can cause some low back discomfort.  Diaphragmatic splinting - which is a fancy way of saying your baby's bottom/head is taking up space making it uncomfortable to take a nice inhalation!  This is also the reason for heartburn, indigestion and constipation.  However, this is all happening so your beautiful baby can grow and be assured that you are nurturing him/her/them beautifully. 

The transition to motherhood can be a combination of excitement, joy, busyness but also anxiety, worry, apprehension.  It's natural to have thoughts about labour and what's to come, so your mood can also be affected.  If you feel that your mood is starting to bother you or you just want to talk about it with someone - your midwife or trusted health professional can be a great place to start.  Never underestimate the difference telling a good friend or family member can make.  Sometimes, just verbalising your thoughts can help.  You can also self refer to the Health in Mind service, a terrific service we have in East Sussex.  There is a link below.  They have a specific 'perinatal health' service which is especially for women during pregnancy and the 1st year after birth.

The need to feel safe, supported and also empowered is really important.  Yoga helps with physical changes but also the emotional ones.  It provides you with time and space to look at what is going on for you with the act of noticing.  During the class, I invited you to turn your focus inwards, noticing physical sensations as well as thoughts and feelings.  This helps to strengthen your intuition and build confidence within your pregnant body.  If you like to practice yoga at home,  again, I would invite you to use a journal to explore what comes up for you.  We used props as well as each other to allow ourselves to be supported and feel empowered that we can support others too.  

The short video below is a great sequence for the 3rd trimester, using a birthing ball.  If you don't have one you can use a chair, ensuring your knees are at the same height as your hips.

"There is such a special sweetness in being able to participate in creation"

- Pamela S. Nadav

Maternal Sunshine Yoga

Seaford, UK

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