The Best Morning Stretch for Your Third Trimester | 15 Minutes

Start your day with a gentle third trimester prenatal yoga routine designed to awaken your energy and soothe pregnancy aches. This 15-minute third trimester prenatal yoga practice is designed to ease morning stiffness, warm up your spine and hips, and help you begin your day feeling more comfortable, mobile, and connected to your body. As your pregnancy progresses, it's common to wake up with tight hips, lower back discomfort, or general stiffness. In this gentle morning flow, we'll gradually mobilize the spine, release tension through the hips, and move through supportive standing poses before returning to a restful Child's Pose to leave you feeling refreshed and ready for the day ahead. This practice is for waking up with kindness, moving with your breath, and giving your body the support it deserves during the third trimester. You will need: ✨ 1 yoga bolster (or a few firm pillows) ✨ A yoga mat This practice is ideal for: ✨ Third trimester mamas ✨ Morning stiffness and lower back tension ✨ Tight hips and spine mobility ✨ Gentle prenatal stretching ✨ Starting the day feeling calm and energized ✨ Building a consistent morning routine during pregnancy ⏱ Today's Practice 0:00 Welcome to the practice 0:32 Child's Pose on a Bolster 2:22 Seated Cat-Cow Flow 3:29 Torso Circles on All Fours 4:09 Table Top Leg-to-Side Flow 5:10 Downward Facing Dog 6:20 Low Lunge Flow (Supported Variation) 10:40 Downward Facing Dog 11:30 Standing Side Stretch 12:00 Gentle Sun Salutation Variation 14:50 Child's Pose on Bolster I hope this practice helps you greet the day with a little more ease, a little less stiffness, and a greater sense of connection with yourself and your baby. 🤍 ----------------------- 🛍️ *Looking for the yoga props I use in my prenatal classes? (International) I've put together my favorite prenatal yoga mats, blocks, bolsters, straps, and other essentials here: https://link.amazon/A04fmIZmf 🛍️ *My Favorite Prenatal Yoga Mats & Props (EU) https://eu.manduka.com/discount/YogaJ... Use code YOGAJOURNEYWITHTINA for 15% off all Manduka products. ----------------------- 🆓 Get Your Free Guide For Pregnant Mamas: What I Actually Did to Survive Lower Back Pain in All Three of My Pregnancies: https://www.yogajourneywithtina.com/s... 🎁 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... ----------------------- 🔔 Subscribe to ‪@YogajourneywithTina‬ for new prenatal yoga practices every week—including trimester-specific yoga, birth preparation, full-body flows, morning routines, bedtime stretches, strengthening practices, and gentle movement to support you throughout your pregnancy. 💛 Connect with me on Instagram:   / yogajourneywtina   ------------------------ ⚠️ Important: Always consult your trusted medical provider before beginning any prenatal yoga, exercise, or wellness program. Listen to your body, move within your comfort level, and stop if you experience pain or discomfort. By participating in this class, you acknowledge that you are practicing voluntarily and assume responsibility for your own health and well-being. *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. 🤍 ------------------------ third trimester prenatal yoga, third trimester morning routine, morning prenatal yoga, prenatal yoga third trimester, pregnancy morning stretch, prenatal yoga for back pain, gentle prenatal yoga, morning stretch pregnancy, pregnancy yoga, prenatal stretching, third trimester exercise, pregnancy mobility, hip stretches during pregnancy, lower back pain pregnancy, morning yoga routine, prenatal wellness, pregnancy fitness, gentle pregnancy exercise, morning stretch, prenatal yoga flow.