Prenatal Yoga in the Second Trimester: Recommended Poses and Postures for Pregnancy yoga

Prenatal yoga in the second semester

Second trimester is the most pleasant time for pregnant women: morning sickness, poor health and mood swings are over, belly is not too big and anxiety about the upcoming childbirth has not yet overcome. Yoga at this time helps prepare the body for the upcoming stress, relieve heartburn, varicose veins, relieve the spine, and saturate the blood with oxygen.


In addition, these months (fourth to sixth) are the more suitable for intense training than the first three, despite the fact that the child is growing rapidly, together with the weight of his/her mother. In the fourth month, the body gets used to his new status: hormones are stabilizing, most importantly; the placenta has taken his forms, which protects the fruit from all kinds of trouble.

Usually, women in the second trimester feel themselves very strong. Moreover, most of them use this time and start working on their body. Sport in the second trimester of pregnancy improves sleep and mood, prevents edema and gestational diabetes and helps to relieve future delivery.

Feautures of pregnancy yoga during the second semester

The second trimester is the time to relax a little bit and pay attention to more severe physical stress. However, this does not mean that you can drag heavy bags from the store and run gallop in the morning.

Feautures of pregnancy yoga during the second semesteBe careful with loads on your body. Most of the exercises in this period are aimed to improve the pelvic area.

They help to avoid such unpleasant problems like urinary incontinence. Nevertheless, exercises requiring the implementation of load on one’s leg are excluded as it may injure future mom.

Yoga can become a real rescue during the second trimester: it allows to get rid of dyspnea, gives you energy, stretch and strengthen muscles. Top “pregnant” postures are Virasana (fleeing from varicose veins and leg pain), Konasana (gently revealing hips) and standing asana, posture alignment (e.g. tadasana). In addition, it is useful for pregnant women asana “cat”, that giving a beneficial effect on the entire spine. However, you should avoid the inverted poses and lift sagging legs.

It is better to perform “Centering” exercises on knees and fit ball two or three times a week for half an hour: it is a safe way to strengthen abdominal muscles and pelvic floor. It is recommended to use a bandage during the trainings, as the size of the uterus is already significant and load on the spine is increasing.

In addition, exercises on the back are replaced with exercises in the lateral position. Do not forget that any activity begins with a warm-up, which prepares the muscles for further work.

However, it is the fact that during pregnancy you can feel some discomfort in your spine, in the article “Yoga for lower back pain during pregnancy”, we will discuss several postures that will help you with this issue without risking child’s health.


Keep in mind that pregnancy yoga poses for the second trimester can be dangerous and because of this, you should follow several rules:

    Rules for pregnancy yoga

  1. In the second trimester the baby is growing, the uterus starts moving beyond the pelvis and the whole structure is very vulnerable. Therefore, you should avoid aggressive and sharp movements where there is a risk of falling or injury.
  2. You should eliminate any postures with pressure on the stomach.
  3. Do not make deep slopes and twisting and hold your breath.
  4. It is better to perform the asana sitting with legs apart to the side. This pose helps to stretch the pelvic ligaments.
  5. Take more breathing and relaxation exercises.
  6. If you feel even the slightest discomfort during exercises, you need to give it up or skip until you feel better.

Useful asana

As you can see it is very important to follow special rules while doing yogda poses. The list of the most popular yoga postures for pregnancy second trimester elucidated in the following parts.


Sit cross-legged, try to relax as much as possible and listen to your body, feelings, feel your baby. Stay in this position for at least 6 breaths (inhale slowly and deeply with a diaphragm, exhale slowly) and as long as it will be comfortable.


Upavishtha Konasana

Fold the blanket in a corner shape, put it on the floor, sit down and spread legs apart, put a belt around the feet and grab it with hands. Keep the back straight and the chest lifted. Make slow breaths.
Upavishtha Konasana

Janu Sirshasana

In asana Upavishtha Konasana you need to bend the left leg at the knee and then hold the foot pressed against the inner surface of the right thigh. Put the belt around the right foot, straighten your back, and lift the chest. Take a few breaths. Change legs.
Janu Sirshasana


Sit on the floor with legs stretched forward. Place hands behind you at a distance of 20 cm from the pelvis, fingers facing forward. On the inhale, by pushing hands, lift your hips off the floor. Hands are perpendicular to the floor.
Lift the hips as high as possible while avoiding compression in the lower back. Let the stomach in, as in the Cobra pose. Try to lift as much as possible above the floor, at the same time actively stretching the entire body. Stay in the asana for 3-5 breaths. Come down and repeat the pose 2 more times.


This pose could be a bit difficult in comparison with the previous ones.

  1. Stand in Tadasana (feets together). Bend your knees, lower your rear down, as if sitting on a chair.
  2. Point the tailbone down, and pubic bone up to fully straighten your lower back.
  3. Pull the arms above the head parallel to each other; go down more, keeping your back as much as possible vertically.
  4. Remain in the lowest possible position for 10-30 seconds, gradually increasing the duration. Breathe evenly.


Postures that should be avoided

After the fourth month, it is better to abandon exercises and asana that are performed lying on your back: so-called cava syndrome may occur. It happens when the enlarged uterus squeezes the lower hollow vein, and an expectant experiences a sharp weakness and nausea, and the child experiences acute hypoxia.

Important! The first thing is to learn not to change a position abruptly, to stand up and sit down smoothly, bend over and unbend slowly, gently change the position of the pelvis. Safe sports during pregnancy assume caution.


In the following situations it is better to give up yoga on the second trimester:

  • the threat of miscarriage and premature birth, as well as a history of miscarriages;
  • Contradictions for pregnancy yoga in the second trimester

  • hypertonicity of the uterus;
  • hemorrhage;
  • polyhydramnios;
  • high blood pressure, as well as blood pressure “jumps”, dizziness;
  • excessive displays of toxicity, leading to severe weight loss, and late preeclampsia;
  • serious problems in the musculoskeletal system and cardiovascular system.

Video class

In this part we will present to you a video with other yoga exercises which will be helpful during second trimester:


For most pregnant women yoga in the second trimester becomes a rescue, especially if before pregnancy, a woman led an active lifestyle and fitness training. Yoga for pregnant women help to get rid of the occasional occurring shortness of breath, significantly strengthen and gently stretch different muscles, relieve tension in the legs and lumbar region, give a boost of energy and confidence.

Yoga pregnancy exercises in the second trimester help to prepare the body for the upcoming stress, relieve heartburn, varicose veins, relieve the spine, and saturate the blood with oxygen. Virasana are the most suitable posture for pregnant women, as it rescues them from pains in congested legs, varicose veins, normalize blood circulation.

Konasana help to reveal pelvic bones, standing asana align the back and remove it from load. However, it is worth remembering that the asana, requiring sharp movements or deflections, leg raises are prohibited during pregnancy. It is better to be engaged under the guidance of an experienced coach.

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