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Step 1
Take time out. Make sure that you won't be disturbed, and set up a comfortable and relaxing place to do your yoga. You can do this by clearing a spot for your mat and putting on some gentle music, but there are plenty of other ways. Some women might find it very relaxing to get out of doors every day if the weather is nice. On the other hand, the third trimester can be an especially great time to go to a prenatal yoga class if you can find one. It can be nice to spend time with other women in the same situation, and the teacher can help you learn the modified poses that you will need more and more.
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Step 2
Clear your mind. Start by sitting in a cross-legged position, straightening your spine and breathing deeply. Concentrate on the rhythm of your breath going in and out, and feel your body becoming energized. Spend a few moments consciously relaxing and also envisioning your connection with your baby. As you exhale, try to let go of any stress or muscle tension.
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Step 3
Get moving with some gentle vinyasa sequences like the cat cow exercise. While you probably won't want to work up too much of a sweat or strain your muscles unnecessarily during the third trimester, you do need to keep moving for your physical and mental health. Choose any sequences where two or more poses flow together gracefully, so that you can get some movement into your routine without too much jouncing or interruption. Concentrate on your breath while you do these sequences also. Breathing is always an important component of yoga, but it's especially important now because it will help you relax more deeply and also practice for relaxing breathing during labor.
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Step 4
After some active sequences, focus the rest of your session on deep relaxation and stretches. Stretching can help ease sore muscles and other discomforts that often accompany late pregnancy. Concentrate particularly on any pose that elevates your legs (because they get a lot of extra downward pressure during the third trimester) and on any pose that opens your hip region, like the crow pose and straddle stretch. Stay in the stretches for as long as you want, remembering to breathe and relax deeply.
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Step 5
Relax some more. It's hard to relax too much in late pregnancy, and the yoga session is time you have taken out of your day for just that purpose. Even if you session was gentle, finish with a final relaxation pose in a modified position. Since the standard back lying position will probably be too uncomfortable at this point, try relaxing deeply in child's pose, a modified front-lying pose with one leg bent out to the side, or a second session of sitting cross-legged. Mentally go through your entire body, starting with your toes, and relax every part individually. Breathe deeply and allow your mind to become completely calm.
