Pregnancy Yoga Exercises for the Second Trimester

Prenatal yoga is a great exercise for mums to be. When practiced safely, you will feel more energized, more comfortable and your body will be stronger and more flexible. If you’ve been practicing yoga regularly in your first trimester of pregnancy, you will now notice an increase in energy and a general decrease in discomfort. This is the most enjoyable time for exercise, as the pregnancy symptoms from the first trimester have diminished and the major physical changes of the third trimester are not an obstacle yet.

How is yoga different in the second trimester?

Now that a small bump is becoming visible, yoga practice will help you to become aware of the responsibility for the little one your carry. Yoga helps you reflect on this newly learned selflessness and on letting go and accepting.

Your baby is starting to shift the centre of gravity towards the growing belly, putting pressure on your back. This means you will have to modify your balance poses and use support for most of the poses.

At your prenatal yoga classes, you will learn how to adjust your practice to alleviate discomfort in the lower back and other sensitive areas. Standing poses and balance poses are very beneficial in the second trimester, as they build the muscles in your legs and prevent swelling, but most of them have to be adjusted by using support such as a chair. Warrior I and Warrior II are excellent poses that will help you improve your balance and strengthen the knee joints and thigh muscles. Don’t avoid them if you feel worried about your balance, and instead practice these poses near a wall.

Safety tips for practicing yoga in the second trimester

As your sense of balance gets affected by the growing belly and joint and muscles have loosened up, be extra careful during your exercises. Don’t push yourself by locking into a yoga position for too long or forcing your body over its limits. Overdoing it at this stage of pregnancy can result in injuries. If your yoga class is not dedicated to prenatal exercises, make sure your instructor knows that you are pregnant and in order to give you advice on what support to use during standing poses and how to adjust poses to accommodate your bump and release the pressure on your lower back. Avoid poses that involve lying flat on your back. This can put pressure on your spine and can restrict blood flow to your womb. Choose a side-lying position as your resting pose instead.