Third Trimester Yoga to Relieve Swelling & Breathlessness

A Gentle Practice to Make Space in a Body That Feels Full

By the third trimester, it can feel like there’s no room left — not in your belly, your lungs, or even your shoes.
Swelling (hello, ankles) and shortness of breath are incredibly common right now, and it’s not just in your head. Your baby is growing beautifully — but that growth can compress blood flow, reduce circulation, and make each inhale feel like a workout.

Here’s your reminder: You’re not doing anything wrong. And you don’t need to push through. You can move in a way that makes space again — for your breath, your body, and your peace.

This third trimester yoga flow is designed to ease swelling, support circulation, and open the chest — while keeping you safe, supported, and connected to your baby.

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Why Swelling + Breathlessness Happen in the Third Trimester

Let’s break it down:

🌬️ Breathlessness:

• Your uterus is pushing up against the diaphragm, giving your lungs less room to expand
• Hormonal shifts affect how you process oxygen
• Anxiety and pressure can make you feel even more short of breath

🦶 Swelling (Edema):

• Your blood volume has increased by 30–50%, slowing circulation
• The growing uterus puts pressure on veins, especially in the legs and pelvis
• Standing or sitting for long periods can lead to fluid pooling in the lower body

And while mild symptoms are normal, you deserve relief — and yoga can absolutely help.

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🧘‍♀️ Third Trimester Yoga Flow to Ease Swelling & Shortness of Breath (30 Minutes)

🔹 Seated Opening & Breath Awareness (5 min)

• Easy seated pose on bolster or block
• Inhale: arms up, exhale: arms down (5 rounds)
• Gentle side bends and shoulder rolls
• Belly-hand breathing (inhale to chest, exhale to belly)

Cue: “Make space on the inside. You are safe to soften.”

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🔹 Standing Circulation Boost (10 min)

• Supported Mountain Pose with heel lifts (5 rounds)
• Goddess Pose with Elbow Cactus Arms (open chest)
• Side-to-side movement in Goddess (gentle sway)
• Modified Warrior II + Reverse Warrior (chest open, feet wide)

Cue: “Let your breath rise like prayer through your spine.”

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🔹 Lower Body Drainage + Lymph Support (10 min)

• Wide-Knee Forward Fold with elbows on chair or block
• Wall Down Dog / Puppy Pose (hands on wall, stretch back + hamstrings)
• Supported Low Lunge with chest lift
• Legs Up the Wall (or Chair) — add bolster under hips if needed

Cue: “You’re not stuck. You’re supported. Let the energy flow back down.”

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🔹 Final Rest: Elevated Savasana + Breath Reset (5–10 min)

• Lie on left side or use wedge/pillow for a reclined Savasana
• One hand to belly, one to heart
• Practice gentle breath or simply listen to soft music or prayer

Cue: “Your breath is your baby’s first lullaby. Let it be slow, deep, kind.”

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When to Practice This Flow

• After a long day on your feet
• First thing in the morning to boost circulation
• Whenever you feel like you can’t quite catch your breath
• Before bed to help your body release swelling and tension

Bonus tip: Try this flow with your feet elevated afterward and a cool cloth (infused with lavender for even more brownie points) on your forehead and ankles.

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Want More Support for the Final Trimester?

Inside my Prenatal & Postpartum Yoga Bundle, you’ll find:

• Trimester-specific flows just like this
• 20+ pose modifications for safety & comfort
• Labor prep tips, breathwork, and postpartum healing
• Weekly yoga planners to help you stay consistent without burnout