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    Prenatal Trimester III (Mobility & Breath)

    Prenatal Trimester III (Mobility & Breath)

    Special
    Beginner
    2 routines

    Third-trimester friendly plan focused on gentle mobility, posture, and diaphragmatic breathing. Stay upright or side-lying, move slowly, and stop if uncomfortable.

    Routines

    Day 1 — Hips & Thoracic Mobility

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

    Beginner
    27 mins
    55 Kcal
    Mindful Breathing Meditation

    Mindful Breathing Meditation

    2 sets
    0 reps
    45s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    12 reps
    45s rest
    Standing Hip Circle

    Standing Hip Circle

    2 sets
    0 reps
    30s rest
    Cat Stretch

    Cat Stretch

    1 sets
    0 reps
    30s rest
    Thread the Needle Pose

    Thread the Needle Pose

    1 sets
    0 reps
    30s rest
    Open Book Stretch

    Open Book Stretch

    1 sets
    0 reps
    30s rest
    Side Lying Clam

    Side Lying Clam

    2 sets
    12 reps
    60s rest
    Bird Dog

    Bird Dog

    2 sets
    10 reps
    60s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    30s rest

    Day 2 — Breath & Posture Flow

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

    Beginner
    29 mins
    33 Kcal
    Lotus Pose Breathing

    Lotus Pose Breathing

    2 sets
    0 reps
    45s rest
    Hip Circles Stretch

    Hip Circles Stretch

    2 sets
    0 reps
    30s rest
    Standing Side Bend

    Standing Side Bend

    2 sets
    0 reps
    30s rest
    Ankle Circles

    Ankle Circles

    2 sets
    0 reps
    30s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1 sets
    0 reps
    30s rest
    Butterfly Yoga Pose

    Butterfly Yoga Pose

    1 sets
    0 reps
    30s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    World Greatest Stretch

    World Greatest Stretch

    1 sets
    0 reps
    30s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    12 reps
    45s rest
    Seated Glute Stretch

    Seated Glute Stretch

    1 sets
    0 reps
    30s rest
    Back to Special

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