When performing the poses, make sure that each movement is smooth and synchronous breathing. Do not strain strongly the muscles of the body and relax the facial muscles. During the whole complex stay calm and relaxed. Yoga in the third trimester of pregnancy is very useful and the employment of it will help the future mother to adapt to childbirth.
Prenatal yoga includes not only physical exercises, but also a spiritual component. On the one hand, it fosters openness to change, on the other, it helps to establish a strong emotional connection with the developing baby. The appearance of a child in the light requires great effort, full of inner self-giving and concentrated. All this is taught by yoga. Anusur's direction is not a fitness program, but a new way of life, ideally designed for expectant mothers. This practice allows you to take into account any physical limitations, which means that it is absolutely safe during pregnancy. The goal of anusara yoga is to fill the body with ease, awaken joy and let it share with surrounding people, including the newborn baby. The proposed complex can be performed every other day in the order indicated. After completing the exercises, be sure to take the time to completely relax and feel the changes that occur in the body. Try to alternate the complex with aerobic exercise, for example, swimming or walking, performing them 3-5 times a week for 20-45 minutes. Before you start any exercise, be sure to check with your doctor!
Cat's bends
Go down on all fours, wrists - strictly under the shoulders (if you feel discomfort, put a folded towel under the palm of your hand). Hands straighten in the elbows, knees - slightly wider than the shoulders, feet - up. On inhalation, slowly lift the coccyx up, move the shoulders back and look up. Slowly exhaling, push your hands to the floor, bringing your chin to your chest and rounding your back. Repeat 4-6 times.
Pose of the child
Extend the knees even wider by joining the feet. Go down on your heels, bend your elbows and put your head on the folded brushes, if you want, you can put a pillow under your head. Let your lower back muscles relax. Hold in a pose for 3-5 breaths-exhalations. Yoga prepares for childbirth, making them softer. Many asanas serve as an effective stretch for the muscles of the perineum, and also put "gravity" on the service of the parturient woman. Yoga teaches to concentrate, while remaining relaxed. Breathing exercises can relieve stress and fully rest in breaks between contractions and attempts. Exercise restores strength, allows you to maintain your muscles in tonus and develop flexibility, which is very useful before giving birth.
Push ups
Again go back to all fours, wrists - under the shoulders, hands straight, knees - on the same line with the hips. Lower the coccyx down, inhale, then exhale, pushing the chest forward and down and bending the elbows along the body. Breathe in and straighten your arms. Repeat 3-5 times, then on exhalation return to the pose of the child. Hold in it for 3 breaths-exhalation.
Squats
Place your feet on the width of your shoulders, turn your socks aside, the palms on your hips. Lean your elbows on the inside of the thighs, put your feet on full foot, fold your hands together. Hold for 30 seconds (gradually try to reach 1 minute). Then straighten your legs, rest and again sink into the squat, this time, bringing your hips to the floor. Slowly lower them even lower to the heels. If the heel lifts, place a blanket under them, make sure that the buttocks are about a heel. Hold for 30 seconds (gradually reaching 1 minute). To relax, lower your knees to the floor and go to the pose of the child.
Pose of a butterfly
Sit cross-legged, then join the feet together. If you feel that the lower back is rounded, sit on the edge of the blanket. Squeeze the feet together, pull in the coccyx and spread the knees to the sides. Grab your feet with your hands, but do not pull it. Squeeze the feet and continue to lower your knees, gently push forward to strengthen the stretch. Hold for 5-8 breaths-exhalations.
Hitch
To complete the complex, lie on your left side, holding the pillow between your legs, place another pillow under your head. Take a breath, then exhale - each for 4 accounts. Concentrate on the very process of breathing for 5-10 minutes, this will help you to remove all the stress accumulated during the day and get rid of the clamping of the body. The ability to relax will be useful to you both during childbirth and in the process of caring for the baby. Minutes of rest will help to remove fatigue of sleepless nights and recharge.