In this article, we’ll talk about the benefits of yoga during the second trimester, and list all the modifications and precautions you need to take when practicing yoga during this stage of your pregnancy. We’ll also share 8 yoga poses that are great to practice in the second trimester. And finally, we’ll share 5 youtube videos of prenatal yoga routines that are perfect for the second trimester of pregnancy.

**This post might contain affiliate links. Please read full disclosure here.**

Yoga in Pregnancy: Second Trimester

Before I go any further let me share that is article is part two of a three-part series. You guessed it! The previous post you might want to check out is Prenatal Yoga in the First Trimester: Everything you Need to Know. Just in case you aren’t quite into the second trimester yet and planning ahead. I’m a major planner, I get it!

And of course, you will want to follow up this article with Everything You Want to Know About Yoga in the Third Trimester of Pregnancy.

What are the Benefits of Prenatal Yoga in the Second Trimester

Yoga is a great way to stay active during your pregnancy. It can help improve your flexibility, strengthen your muscles and calm your mind. Yoga is also a great way to meet other pregnant women and build a support system if you find a local prenatal yoga class.

Doing yoga throughout your pregnancy can hold so many benefits!

Standard benefits:

• Improved flexibility
• Strengthened muscles
• Calm mind (I’m looking at you pregnancy hormones!)
• Better body awareness
• Possible opportunity to meet other pregnant women
• Lessen common prenatal aches and pains
• Easier labor and delivery

Emotional benefits:

• Increased confidence
• Connection with unborn child
• Lessen stress – which we ALL need during pregnancy
• Relaxation
• Reduced anxiety
• And the list goes on!

Prenatal yoga is truly a holistic approach to taking care of yourself during pregnancy.

It not only benefits your physical health but your mental and emotional well-being as well. If you are feeling good, then baby is probably feeling good too!

That’s why it’s no surprise that the most revolutionary prenatal fitness (and nutrition) program includes prenatal yoga in each trimester of pregnancy.

So how can you get started with yoga during your second trimester?

RELATED: The best yoga routine to prep for an easier labor

Precautions and Modifications for Yoga in Pregnancy During the Second Trimester

Of course, as your pregnancy progresses there are a few things to be aware of and modify in your yoga practice.

Here are some general precautions and modifications to keep in mind during the second trimester:

1. Pregnancy is not the time to increase the intensity level of your yoga practice. If you are new to yoga, it’s best to begin with a certified yoga instructor in an in-person class. If that is not an option, there are virtual yoga classes available. And lastly, you can find some pretty good trimester-specific videos of prenatal yoga routines on YouTube (near the end of the post I link to 5 awesome 2nd-trimester prenatal yoga routines).
2. If you have been practicing yoga regularly, you can continue your practice but be sure to listen to your body and modify as needed.
3. As your baby grows, you will want to avoid any yoga poses that put pressure on your abdomen. You don’t want excess pressure on your belly (it feels horrible anyways.) This is pretty simple to determine when to take this precaution: once the bump is popping out, you don’t want to be putting too much external pressure on it
4. Avoid poses lying flat on your back for any length of time. Right around mid-pregnancy you are instructed to stop lying on your back because this puts pressure on the Vena Cava and can cause reduced blood and oxygen flow to your baby. As a general rule it is recommended to stop lying on your back too much once around 13-16 weeks. However, this is a very generalized rule erring on the side of caution (as things should be during pregnancy), and depending on how you carry and the size of yourself and your baby you may be able to lie on your back until right around the third trimester. But if you choose to lie on your back during the second trimester during prenatal yoga or otherwise always be on the lookout for nausea, dizziness, increased heart rate, reduction of blood pressure, and sweating. As these can be signs of supine hypotensive syndrome.
5. You will also want to avoid deep twists and anything that puts too much strain on your lower back. While twisting poses were just fine in yoga during the first trimester of pregnancy, now you will want to eliminate moves with much twisting.
6. Be sure to drink plenty of water before and after your yoga practice.
7. And finally, always listen to your body. If something doesn’t feel good, don’t do it! This is the golden rule when learning how to do any type of exercise safely during pregnancy.
8. Always take into consideration all the guidelines on how to exercise safely during pregnancy.

The Importance of a Prenatal Workout Plan

Did you know that we now know that you can actually alter the genetic expression of your baby by exercising and making the right dietary choices during pregnancy? Literally changing your child’s health FOR LIFE!

What we now know through the studies of epigenetics during pregnancy is amazing.

Working out throughout your gestation (including prenatal yoga) can actually lower your baby’s propensity towards having a metabolic disorder, diabetes, heart disease, and more. (Throughout their adult lives.)

The only prenatal nutrition and fitness program designed around the most recent studies of epigenetics during pregnancy is called The Perfect Pregnancy Plan.

It’s the perfect way to get moving through your pregnancy and learn how to eat the best you can for your baby’s health and optimal growth and development.

Plus the PPP is designed with a pregnant woman’s specific physical needs during pregnancy in mind. (After all, the certified personal fitness trainer who is also certified in lifestyle and nutrition during pregnancy was actually pregnant herself when creating the course!) Addressing any potential common weak points and strengthening them before your body changes weaken them. The Perfect Pregnancy Plan is truly is a revolutionary way to go about prenatal workouts! And you get a yoga routine specific for each trimester!

Tips for Yoga in Pregnancy: Second Trimester

There are a few props you may want to consider using during your 2nd trimester prenatal yoga practice:

A bolster can be very helpful in many different poses during pregnancy. It can be used under the head, knees, or lower back for support.

A chair can also be helpful in many different ways during pregnancy. It can be used for support in standing poses, or as a prop in seated and reclining poses.

Yoga blocks can be used under the hands, feet, or behind the back for support in many different yoga poses.

RELATED: Everything You Need to Know to Practice Yoga in the 3rd Trimester of Pregnancy

Yoga Poses to Avoid During the Second Trimester

As mentioned above, there are a few different types of yoga poses to avoid during the second trimester. These include:

• Poses that put pressure on the abdomen: such as Camel pose, Cow Face pose, Half Camel pose, and any deep twists.
• Poses that require lying flat on your back for an extended period of time: such as Setu Bandha Sarvangasana (Bridge pose), Halasana (Plow pose), Karnapidasana (Ear Pressure pose), and Supta Baddha Konasana (Reclining Bound Angle pose).
• Poses that require lying on your stomach: such as Bhujangasana (Cobra pose), Salabhasana (Locust pose), and Dhanurasana (Bow pose).
• And as your balance suffers from the start of pregnancy and gets progressively worse as your body grows, be sure to use caution with poses that require balance on one leg: such as Garudasana (Eagle pose), Virabhadrasana I (Warrior I pose), and Bakasana (Crane pose). This is when a chair can come in handy as mentioned earlier.

2nd Trimester Prenatal Yoga Poses

There are many different yoga poses that can be beneficial during the second trimester of pregnancy. A few of our favorites include:

Supported Janu Sirsasana (Head-to-Knee Forward Bend):

This pose is great for stretching the hamstrings and lower back. It can also help to relieve any tension in the shoulders.

To do this pose, sit with one leg straight out in front of you and the other bent with the foot touching your opposite knee. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long.

Upavistha Konasana (Wide-Angled Seated Forward Bend):

This pose is great for stretching the hamstrings, lower back, and shoulders.

To do this pose, sit with your legs straight out to the sides as far as is comfortable. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long. You can reach for your toes or straight out in front of you. You can place a yoga block to reach for as well.

Baddha Konasana (Bound Angle Pose):

This pose is great for opening up the hips and stretching the inner thighs.

To do this pose, sit with your legs in “butterfly” position. With your knees bent, feet together in front of you, as close to your pelvis as is comfortable. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long.

Prasarita Padottanasana (Wide-Legged Forward Bend):

This pose is great for stretching the hamstrings and lower back.

To do this pose, stand with your feet farther than shoulder-width apart. Take a deep breath in and as you exhale, bend forward from the hips, keeping your spine long. Reach your hands down toward your ankles or place them on the ground (or on a yoga block) directly down between your legs. The ultimate goal is to reach your head to rest on the ground or yoga block. But don’t worry, you can work up to that!

Utkata Konasana (Goddess Pose):

This pose is great for strengthening the inner thighs.

To do this pose, stand with your feet wide apart. Take a deep breath in and as you exhale, bend your knees and drop your pelvis straight down. Your arms can be out to the sides, together at your heart, or even over your head.

Eka Pada Rajakapotasane (Pigeon Pose):

This pose is great for stretching the hips and thighs.

To do this pose, start in Downward Facing Dog. Take a deep breath in and as you exhale, bring your right knee forward to your right wrist. Place the knee on the floor outside of your right wrist. Bring your left knee to the floor then lower your left leg to straight behind you. You can place a yoga block under your butt if you cannot reach the ground.

Adho Mukha Svanasana (Downward Facing Dog):

This pose is great for stretching the entire backside of the body, including the hamstrings, calves, and Achilles tendon. It can also help to relieve any tension in the shoulders.

To do this pose, start in a Table Top position with your hands and knees on the ground. Take a deep breath in and as you exhale, lift your hips up and back, straightening your legs and keeping your hands planted firmly on the ground. You can bend your knees if you must, raise your heels off the floor, or alternate bending each knee by “pumping” your feet.

Viparita Virabhadrasana (Reverse Warrior Pose):

This pose is great for stretching the chest and side of body

To do this pose, start in Warrior I Pose. Take a deep breath in and as you exhale, rotate your torso to the right and reach your right arm up towards the sky. Let your left arm slide back down your back leg.

Prenatal Yoga Routines for the Second Trimester of Pregnancy

1. Pregnancy Yoga for Second Trimester
2. Pregnancy Yoga 2nd Trimester
3. 20 Minute Prenatal Yoga Stretch
4. Second Trimester Yoga Flow
5. 25 Minute Prenatal Yoga Workout

Wrapping Up Yoga in Pregnancy for the Second Trimester

Yoga poses are great for pregnant women during the second trimester of pregnancy. They help you stretch your joints, strengthen and calm your mind, relieve stress, improve flexibility, and increase energy levels while reducing fatigue – all without putting any extra strain on the baby! We’ve provided you with a list of 8 yoga poses that are perfect in the second trimester of pregnancy. Remember to listen to your body and modify the poses as necessary. If you have any questions, please consult your healthcare provider before practicing yoga during pregnancy.

Namaste!

More Prenatal Exercise Tips, Tricks, and Routines

• Is HIIT safe during pregnancy? Your Full Prenatal HIIT Guide
• Can You Pilates While Pregnant? Everything You Need to Know.
• Yoga During the 1st Trimester: All the Deets
• Yoga in the First Trimester: Everything You Need to Know (You can modify these routine a tiny bit for a great workout even this trimester!)

The post Everything You’d Want to Know About Yoga in Pregnancy During the Second Trimester appeared first on The Perfect Pregnancy Plan.

We will go over the many benefits of prenatal yoga and explain if and how to modify your yoga routine to make it safe for you in the first trimester. We will also give you a list of 7 great yoga poses for the first trimester and explain why they are beneficial.

Finally, we will provide links to 5 great first-trimester yoga routines on youtube. We hope that this information helps keep you healthy and happy during your pregnancy!

**This post might contain affiliate links. Please see the disclosure here.**

Yoga During Pregnancy in the First Trimester

Prenatal yoga is a great way to stay healthy during your pregnancy. It can help you improve your flexibility, strength, and balance. Yoga also helps to relieve stress and tension.

In the first trimester of pregnancy, yoga can benefit you on so many levels! The first trimester of pregnancy can be a trying time on your mind and body.

You might be overwhelmed (with joy, fear, regret, anticipation, excitement) by any number of emotions. Positive or negative, they are still pretty overwhelming!

You are probably exhausted, nauseous, and more, and yoga can help you through it.

Pregnancy yoga is a great way to connect with your body and your growing baby.

Practicing yoga during pregnancy in the first trimester can benefit:

• Your strength
• Your flexibility
• Your comfort
• Your mindset
• Your breathing
• Your sleeping
• Some poses can even help nausea

How to Modify Your Yoga Routine during the First Trimester of Pregnancy

There are a few modifications you will need to make to your yoga routine in the first trimester of pregnancy. But as with most exercise during pregnancy, not much changes in the first trimester of pregnancy.

If you have been working out, you are usually ok to work out in the same manner. Just be extra careful to listen to your body! Learn how to exercise safely during pregnancy from a Certified Personal Trainer.

When doing yoga in the first trimester of pregnancy, you are still very small. Your baby is still very small in the first trimester as well and though your body is making huge changes on the inside, not much will change on the outside.

If you were practicing yoga prior to conception, with your doctors’ clearance you can continue in the same manner.

As your pregnancy progresses past the first trimester, it is important to avoid poses that put pressure on your uterus and you should also avoid any type of yoga that involves lying on your back. But you don’t need to pay much attention to these limitations until right around mid-pregnancy.

It is important to note that right from the beginning of pregnancy both your balance and endurance begin to decline. This is more from hormonal changes than anything else at this point. Later on in your pregnancy, these symptoms are of course exacerbated by the growing size and weight of your baby and yourself.

That’s what I love about the yoga in The Perfect Pregnancy Fitness Plan. I mean, the entire course is designed to address all the physical struggles a pregnant woman will face throughout her pregnancy before they become a huge issue. Like addressing balance in the first trimester yoga routine of the Perfect Pregnancy Fitness Plan.

You should avoid Bikram yoga and most hot yoga all throughout your pregnancy. Bikram yoga takes place at 105 degrees. But you can check with your hot yoga facilities to see what temperature they set the thermostat for their classes. Some are kept as low as 80 degrees, which would be fine, that’s like doing yoga on a summer’s day. But they can range up to 100 degrees, which you should avoid.

Also, you may need to modify balance moves in your yoga practice even in the first trimester of pregnancy. There is nothing wrong with lightly holding or touching the wall or a chair for balance during your prenatal yoga practice.

This is also the perfect time to learn about how to practice yoga in the second trimester of pregnancy and if you want to look a bit ahead you can read or bookmark everything you need to know about yoga in the third trimester of pregnancy.

What kind of yoga is in the Perfect Pregnancy Fitness Plan?

The PPP is the most revolutionary two-part prenatal diet and nutrition plan on the market. It is the only nutrition plan based on the most recent finding regarding epigenetics during pregnancy and includes a nutrition plan that will literally help you grow a healthier baby by essentially turning on the good genes and turning off the bad.

The PPP is also is the only 40-week prenatal fitness plan that addresses the needs of a mothers’ changing body through the course of pregnancy before encountering discomforts.

• Where you will strengthen your balance through yoga in the first trimester before you are too big.
• Where you will learn to strengthen your core and pelvic floor safely from the first trimester throughout your entire pregnancy, not only making you more comfortable while pregnant but also making labor and postpartum recovery easier.
• Where you will learn to strengthen your back before your belly is pulling it out of alignment.
• And so much more!

I love that the Perfect Pregnancy Plan has a yoga routine for each trimester. In fact, you can try out the third trimester “prepping for labor” yoga right here! This routine is safe for any trimester too.

RELATED: The Most Popular Prenatal Pilates Routine

Yoga Poses for Your First Trimester Yoga During Pregnancy Practice

The following poses are great for prenatal yoga during the first trimester of pregnancy.

Cat/Cow pose for the first trimester:

Cat/Cow image from Every Day Yoga

This is a great pose to help relieve lower back pain. It also helps to open up your chest and improve spinal flexibility.

To do Cat/Cow Pose: Come onto all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your belly button to the floor and look up, arching your spine. Exhale as you tuck your chin to your chest, rounding your spine. Repeat this sequence for five breaths.

RELATED: A Comprehensive Guide to Yoga in the 2nd Trimester

Downward Dog for the first trimester:

This pose is great for improving circulation, relieving stress, and stretching your hamstrings and calves.

To do Downward Dog: Start in a kneeling position with your hands flat on the floor in front of you. Place your palms together if this is comfortable for you. Step both feet back so that you are in an inverted V-shape with your heels pressed into the ground and your head hanging down. Hold for five breaths.

Warrior I pose for the first trimester:

This pose is great for strengthening your legs and improving balance.

To do Warrior I: Step your left foot forward about three feet, keeping your heel down. Turn your left foot so that the toes are pointing to the right and raise your arms overhead, locking your fingers together. Bend your right knee until it is directly over your ankle. Hold for five breaths and switch sides.

Chair pose for your first trimester prenatal yoga routine:

This pose is great for strengthening your thighs, buttocks, and hips.

To do Chair Pose: Start standing with your feet together. Bend down at the waist as if you are sitting in a chair, keeping your back straight. Hold for five breaths.

Upward Dog pose for the 1st trimester:

This pose is great for increasing energy, strengthening your arms and wrists, and stretching your chest. Enjoy this amazing stretch of a pose now because it will be off the table soon!

To do Upward Dog Pose: Lay face down on your mat, toes pointed out behind you, and place your hands palm down at your sides. Inhale as you push upward and lift your head, shoulders, and chest up while keeping your hands firmly placed at your sides on the floor. Continue to raise upward by lifting your hips and legs off the floor, supported only by your hands and the tops of your feet.

Hold for five breaths.

Bridge pose is great for the first trimester:

This pose is great for relieving lower back pain and stretching your chest, neck, and hips.

To do Bridge Pose: Lie flat on your back with feet flat on the floor and shoulder-width apart, legs bent to 90 degrees. Place your arms by your sides, palms down. On an inhalation, press your feet and palms into the floor, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other, like a bridge. Keep your head on the floor. Hold for five breaths. This is a great pose to practice your kegels in.

Fish pose for the 1st trimester of pregnancy:

This pose is great for increasing energy, stretching your chest and neck, and relieving stress.

To do Fish Pose: Start by lying on your back on the mat with your legs stretched out in front of you. Place your hands on the floor beside you and press down to lift your torso and upper legs off the floor, so that your hips are elevated and your head and shoulders are resting on the floor. Hold for five breaths.

Prenatal Yoga Routines to do During the First Trimester (Videos)

1. 15 Minute Prenatal Yoga
2. Prenatal Yoga First Trimester + Morning Sickness Relief
3. Yoga for Pregnancy in the First Trimester
4. Prenatal Yoga Flow for Hips (Advanced)
5. Pregnancy Yoga for the First Trimester

Wrapping Up Yoga During the First Trimester of Pregnancy

There are many benefits to prenatal yoga, which is why it has become so popular in recent years and is incorporated into every trimester of the 40-week Perfect Pregnancy Fitness Plan. 

Prenatal yoga can help improve sleep, relieve stress and anxiety, improve circulation and digestion, build strength and endurance, and prepare you for childbirth.

Prenatal yoga is a great way to stay active and healthy during your pregnancy. It can be safely practiced by most pregnant women, regardless of their stage of pregnancy. Prenatal yoga classes usually include a variety of poses that are modified to meet the needs of pregnant women.

If you’re new to yoga, it’s best to start with a prenatal yoga class. However, if you’re experienced in yoga and are comfortable practicing poses on your own, there are only a few modifications you need to make in the first trimester.

More Prenatal Fitness Resources You’ll Love

• Is HIIT ok During Pregnancy? Everything You Need to Know.
• Is Pilates Safe for Pregnancy? Your Ultimate Prenatal Guide to Pilates
• How to Exercise Safely in the 3rd Trimester
• Your Complete Guide to Yoga in the Third Trimester

The post Yoga during Pregnancy in the First Trimester: The Benefits and How-To appeared first on The Perfect Pregnancy Plan.