Скачать или смотреть 15-Minute Pregnancy Yoga | Third Trimester Glute & Leg Strength Builder

Welcome to this 3rd trimester prenatal yoga flow. This practice focuses on strengthening your legs and glutes with targeted leg exercises, helping you tone your body as you prepare for labor. We'll be using yoga blocks throughout the sequence, so you'll also learn how to use yoga props effectively.

In late pregnancy, building strength in the lower body, hips, and glutes can help support posture, reduce discomfort, and improve overall stability. This short prenatal yoga flow is safe, intentional, and perfect for days when you want something effective but manageable.

✨ What you’ll need:
2 yoga blocks
A comfortable, quiet space with a mat
No other props required

🌿 This practice is ideal if you are:
In your third trimester of pregnancy
Looking for safe prenatal strength work
Wanting a short 15-minute prenatal yoga class
Focusing on labor preparation and lower-body strength
Practicing yoga at home during pregnancy

🧘‍♀️ Practice Timeline:
00:00 Welcome & introduction
00:37 Hero Pose with blocks
02:11 Upper back warm-up
03:44 Cat–Cow with blocks
04:47 Tabletop glute work & wide child’s pose
08:18 Downward-Facing Dog
09:16 Supported half forward fold & Tadasana
10:15 Chair Pose
12:40 Clam Shell Pose Flow
14:58 Wide Child’s Pose with block
15:43 Seated closing & breath

🎁 Ready to Build Your Home Prenatal Yoga Practice? Grab your free guide with tips on how to start your practice at home: https://www.yogajourneywithtina.com/g...

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📮 Join My Weekly Prenatal Newsletter for prenatal yoga tips, mindful practices, and support for your journey into motherhood: https://www.yogajourneywithtina.com/n...

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🧘 *Recommended Yoga Mat & Props:
https://eu.manduka.com/discount/YogaJ...
Use code YOGAJOURNEYWITHTINA for 15% off all Manduka products
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⚠️ Important: Always consult your trusted medical provider before beginning any prenatal yoga, exercise, or wellness program. Listen to your body, follow all safety instructions, and know that there is always a risk of injury with physical activity. By participating in this class, you agree that you are doing so voluntarily, at your own risk, and assume all responsibility for your health and safety.

*Some links above are affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you. Thank you for supporting this channel so I can keep creating free prenatal yoga for you.