Progressing further into the third trimester you want to really slow things down since the heart rate can now be more variable. Take breaks as needed - you just want to keep the open feeling in the chest wall and the legs and hips active, mobile, and strong! Side to side movement is beneficial here and moving through the sides of the waist since things can now be getting tight as the due date approaches. At this point, you want to find space in the spine while in any inverted pose, but you don't want to hold it here too long since inversions can actually drastically increase the heart rate.
As you come into bridge, you'll notice how the recruitment of the glutes have really begun to assist in the strength of the lower back. The low back has enough going on right now providing support for the baby belly adjacent to it, so let's give it some relief and recruit the glutes to help as backup.
Heel lifts are also very beneficial at this stage as they help to reduce tension in and around the ankles from the fluid build up. During pregnancy, there is a significant increase of fluid in the body which is vital to the development of the baby. That fluid tends to drain to the lower extremities and find its way down to the ankles, so the heel lifts will certainly help to maintain good circulation around the ankles.
Remember, modifications can be made to any pose during the flow to help you. Keep in mind that we should be moving at a slower pace so as not to build up too high a heart rate. Keep strong mommas, you're almost there! The most exciting part of you life is about to begin! Namaste!
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