Prenatal Trimester III (Mobility & Breath)

Gentle sequence to open hips, loosen the upper back, and stabilize the core.

1. Mindful Breathing Meditation

   2 sets

   0 reps

   45s rest

2. Standing Pelvic Tilt

   2 sets

   12 reps

   45s rest

3. Standing Hip Circle

   2 sets

   0 reps

   30s rest

4. Cat Stretch

   1 sets

   0 reps

   30s rest

5. Thread the Needle Pose

   1 sets

   0 reps

   30s rest

6. Open Book Stretch

   1 sets

   0 reps

   30s rest

7. Side Lying Clam

   2 sets

   12 reps

   60s rest

8. Bird Dog

   2 sets

   10 reps

   60s rest

9. Seated Groin Stretch

   1 sets

   0 reps

   30s rest

Breath-centered mobility with pelvic stability and side-lying core.

1. Lotus Pose Breathing

   2 sets

   0 reps

   45s rest

2. Hip Circles Stretch

   2 sets

   0 reps

   30s rest

3. Standing Side Bend

   2 sets

   0 reps

   30s rest

4. Ankle Circles

   2 sets

   0 reps

   30s rest

5. Kneeling Hip Flexor Stretch

   1 sets

   0 reps

   30s rest

6. Butterfly Yoga Pose

   1 sets

   0 reps

   30s rest

7. Lateral Side Plank (bent leg)

   2 sets

   0 reps

   45s rest

8. World Greatest Stretch

   1 sets

   0 reps

   30s rest

9. Standing Pelvic Tilt

   2 sets

   12 reps

   45s rest

10. Seated Glute Stretch

    1 sets

    0 reps

    30s rest