Yoga During Second Trimester of Pregnancy: Poses and Precautions

As your pregnancy enters the second trimester of its journey, you will be breathing a huge sigh of relief. Having faced the initial time of pregnancy, this period is termed as the golden period! By this time, most pregnant women are quite relaxed, as morning sickness reduces by a huge amount, and the tummy starts showing the presence of a growing life inside it. If you haven’t started prenatal yoga until now, this is one of the best times to do so. Yoga for a 6-month pregnant woman helps you get the energy you’ve lost in the initial months, and prepares you for the rest of the journey. Read on to know more about yoga for the second trimester.

Is It Safe to Practice Yoga in the Second Trimester of Pregnancy?

Very much so! Around the second trimester, women tend to get more comfortable with the pregnancy and their changed body. By undertaking 2nd trimester pregnancy yoga, your progesterone levels rise, which causes muscles to relax, aids circulations, and improves digestion. These are necessary to strengthen your body for the upcoming birth. Furthermore, attending prenatal yoga classes helps you talk to other pregnant women, and get to know how others are progressing with their pregnancy.

Precautions You Should Take While Practicing Yoga in Second Trimester

Here are some precautions to take while practising yoga in your second trimester.

• Do not rush through the yoga exercises. Make sure your heart rate does not escalate to more than half the usual amount.
• Keep away from strenuous exercises. This can increase your body’s demand for oxygen, and reduce the amount your baby gets.
• Keep yourself cool while you exercise. Increase in body temperature can be harmful to the baby.
• If yoga exercises are getting taxing for you, walking can be a pretty good alternative as well.
• Don’t opt for exercises that require stretching of muscles in the abdomen, or ones that need you to lie on your back.
• Do not push yourself. If your body feels any discomfort, stop immediately and take a break.
• Remember to breathe normally, and do not make any sudden or jerky movements.
• Do not bend backwards during any exercise.

Yoga Poses to Try During Second Trimester of Pregnancy

The following yoga poses are deemed fit for women in their second trimester:

1. The Side Leg Raise

Also known as Vishnuasana, this exercise can be fun and relaxing at the same time.

How to Do

• Lie down on your right side. Place the left leg on top of the right one.
• Use your right arm to support your head as you raise it up.
• Placing the left hand on the left thigh, and gradually start raising the leg upwards, as vertical as possible.
• Start moving your left hand towards your left foot as you raise it higher. Once your hand reaches the toes, hold it there for a few seconds, then bring it down.
• Repeat it with the other leg by lying on the other side.

Benefits

This exercise relaxes the hamstring muscles, the abdomen, and the inner thigh, giving them a good stretch and increasing flexibility.

2. The Warrior Pose

Called Virabhadrasana, this is fitting for a mother to make her stronger and more confident!

How to Do

• Stand by placing your feet about 40 inches apart. Turn the right foot outwards completely, while slightly turning the left foot inwards.
• Take a breath, and raise your hands to the shoulder level. Breathe out and bend the right knee, extending the leg behind you.
• Once you form a pose that resembles a lunge, look straight ahead in line with your left foot, holding the hands and the posture while you breathe in and breathe out.
• Repeat with the other foot.

Benefits

It is a great exercise to boost self-esteem and confidence, along with strengthening the muscles all over the body including the back, ankles, knees, and shoulders.

3. The Triangular Pose

This pose is called Trikonasana in yoga, and references the stable nature of the geometrical shape.

How to Do

• Stand while keeping your feet apart. Inhale and raise your arms sideways, keeping them parallel to the ground.
• Exhale, and bend sideways to the right, touching the right foot with your hand, as you raise the left arm upwards.
• Hold the posture, inhale, and rise back up.
• Repeat with the other leg.

Benefits

The stretching that this posture grants helps in boosting blood circulation in the body and alleviating any pains that are present.

4. The Side Angle Pose

Known as Konasana, this can be termed as a variant of the triangular pose, although the process is different.

How to Do

• Stand while keeping your feet apart. Inhale, and raise your left arm. Then, exhale and bend to the right as you look at the left palm above.
• Inhale again and rise back up. Exhale and bring the arm down. Repeat the same with the other arm.
• Later, raise both arms, and join the palms together above your head.
• Then while breathing in and out, bend to one side and come back up, then bend to the other side.

Benefits

This pose and exercise directly impacts the spine, and relieves any stress in the vertebral column and back.

5. The Standing Upward Stretch

The Urdhva hastasana has a major focus on stretching the muscles of the arm and shoulders.

How to Do

• Stand still, and raise your arms above as you inhale. Stretch them as much as you can, and then relax while exhaling.
• Now, alternate by stretching one arm at a time. Repeat and switch arms. Remember to inhale as you stretch, and exhale as you relax your arms.
• Repeat these exercises at a normal speed about five to six times.

Benefits

Any stiffness in the back and shoulders is relieved instantly by this pose. The rhythmic breathing helps boost oxygen supply to the brain as well.

6. The Palm Tree Pose

Fancy looking like a tropical tree? Here’s Tadasana, helping you find your ground!

How to Do

• Begin by standing still. Take a deep breath, and raise your arms above your head, interlocking the fingers.
• Turn the palms upward, and exhale. Then, take another deep breath, and stretch your arms and chest as much as you can, holding the position.
• Relax the muscles, and breathe out.

Benefits

The entire vertebral column gets a workout, loosening stiffness and helping achieve a strong balance, physically and mentally.

7. The Downward Dog Pose

Mimicking the typical nature of dogs looking under them, the Adho mukha svanasana is a nifty pose to make you feel better.

How to Do

• Rest on all fours, and lift your hips up to make an inverted V shape.
• Spreading your arms and legs, and keeping stable, gently breathe in and breathe out.
• Relax down by bending the knees, and resting your chest down.
• Make sure to perform this pose when someone is around to supervise, in case you need support.

Benefits

It makes your legs stronger, and it affects you internally by stimulating digestion, improving breathing, and bringing mental calm.

8. Neck Rolls

As basic as it might seem, the Kantha sanchalana can affect multiple muscles at the same time in one go.

How to Do

• Stand still, and roll your head in different directions.
• Start with back and forth, then left and right, and rotate in both directions.

Benefits

Any stiffness from the neck, shoulder, and the head will be lost within no time!

9. Cat-Cow Pose

This gentle flow between two poses, known as Marjaryasana and Bitilasana, is excellent for spinal flexibility and easing back pain.

How to Do

• Begin on all fours with your wrists directly under your shoulders and your knees under your hips.
• Inhale, dropping your belly towards the mat while lifting your head and tailbone towards the ceiling (Cow Pose).
• Exhale, rounding your spine towards the ceiling while tucking your chin to your chest and drawing your navel towards your spine (Cat Pose).
• Continue this flow with your breath for several rounds.

Benefits

This pose helps alleviate back pain and improves spinal flexibility, making it especially beneficial during pregnancy.

10. Child’s Pose

Also known as Balasana, this restorative pose helps to stretch the hips, thighs, and ankles while promoting relaxation.

How to Do

• Kneel on the mat with your big toes touching and knees wide apart.
• Sit back on your heels and extend your arms forward, lowering your torso between your thighs.
• Rest your forehead on the mat and breathe deeply, holding the pose for several breaths.

Benefits

This pose helps to release tension in the back, shoulders, and chest, and promotes overall relaxation.

11. Butterfly Pose

Known as Baddha konasana, this pose opens the hips and stretches the inner thighs.

How to Do

• Sit on the mat with your legs extended in front of you.
• Bend your knees and bring your feet together, allowing your knees to drop to the sides.
• Hold your feet with your hands, keeping your spine straight.
• Gently flap your knees up and down like butterfly wings.

Benefits

This pose helps open the hips and groin, improves flexibility, and can ease discomfort from sitting for long periods.

12. Pigeon Pose

Known as Eka pada rajakapotasana, this pose is great for opening the hips and relieving tension.

How to Do

• Begin in a tabletop position.
• Bring your right knee forward and place it behind your right wrist, extending your left leg straight behind you.
• Lower your hips towards the mat and rest your forearms on the ground in front of you.
• Hold the pose for several breaths, then switch sides.

Benefits

This pose stretches the hip flexors and relieves tension in the lower back and hips.

13. Bridge Pose

Called Setu bandhasana, this gentle backbend strengthens the back and glutes.

How to Do

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms alongside your body with your palms facing down.
• Inhale, pressing your feet into the floor as you lift your hips towards the ceiling.
• Hold the pose for a few breaths, then exhale and slowly lower your hips back to the floor.

Benefits

This pose strengthens the back, glutes, and legs, and can help alleviate back pain.

14. Reclining Bound Angle Pose

Known as Supta baddha konasana, this restorative pose helps to open the hips and relax the body.

How to Do

• Lie on your back with your knees bent and feet flat on the floor.
• Bring the soles of your feet together and allow your knees to drop open to the sides.
• Place a bolster or pillows under your knees for support.
• Rest your arms alongside your body and breathe deeply, holding the pose for several minutes.

Benefits

This pose opens the hips and groin, promotes relaxation, and can help reduce stress and anxiety.

FAQs

1. Can yoga help with pregnancy-related insomnia?

Yes, second trimester yoga can be highly beneficial for managing pregnancy-related insomnia. Certain poses and breathing techniques help relax the mind and body, promoting better sleep. Practices like Child’s Pose, and specific guided meditations can help calm the nervous system and improve sleep quality.

2. Are there specific breathing techniques recommended during the second trimester?

During the second trimester, practicing deep and mindful breathing techniques, such as diaphragmatic breathing and alternate nostril breathing (Nadi Shodhana), can be particularly beneficial. These techniques help increase oxygen supply to both mother and baby, reduce stress, and improve overall well-being.

3. Can yoga help with digestive issues during pregnancy?

Yoga can aid in alleviating digestive issues commonly experienced during pregnancy, such as bloating, constipation, and indigestion. Poses like Cat-Cow, Downward Dog Pose, and Pigeon Pose can stimulate digestive organs, improve circulation, and promote regular bowel movements. Additionally, deep breathing exercises help reduce stress, which can also contribute to better digestion.

The benefits of prenatal yoga for 2nd trimester have been mentioned by various people in a multitude of ways. In the second trimester, prenatal yoga can play a vital role in keeping the mother healthy and preparing the body for the baby’s birth. When done right, it can keep you at peace, and let you enjoy your pregnancy in a healthy way. However, it should be noted that prenatal yoga exercises are recommended only if your pregnancy is not high-risk, and no medical or surgical abnormalities have been diagnosed. Make sure to consult your gynaecologist before you begin prenatal yoga.

References/Resources:

1. Pregnancy Yoga: Poses for the Second Trimester; Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/pregnancy-yoga-poses-for-the-second-trimester

2. Corrigan. L, Moran. P, McGrath. N, Eustace-Cook. J; Dly. D; The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis (BMC Pregnancy and Childbirth); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957136/; March 2022

3. Yoga in pregnancy: Many poses are safer than once thought; Harvard Health Publishing; https://www.health.harvard.edu/blog/yoga-in-pregnancy-many-poses-are-safer-than-once-thought-201512298898

4. Women’s Wellness: What you need to know about prenatal yoga; Mayo Clinic; https://newsnetwork.mayoclinic.org/discussion/womens-wellness-what-you-need-to-know-about-prenatal-yoga/

5. Exercise During Pregnancy: FAQs; American College of Obstetricians and Gynecologists; https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

6. Physical Activity and Exercise During Pregnancy and the Postpartum Period; American College of Obstetricians and Gynecologists; https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period

7. Jiang. Q, Wu. Z, Zhou. L, et. al.; Effects of yoga intervention during pregnancy: a review for current status (American Journal of Perinatology); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/25535930/; May 2015

Also Read:

Second Trimester Diet and Nutrition
Best Yoga Poses for Normal Delivery
Workouts during Second Trimester
Pregnancy Exercises for Vaginal Delivery