Yoga in the second trimester is slightly different from yoga in the first trimester – you can’t do some asanas any more, you should reduce the dynamics of the exercises and choose asanas not of the most difficult level. You can do asanas from a standing position, you can do asanas containing elevation of legs above lumbar level. In the 2nd trimester you want to reduce the load on the back. That is why we add our favorite pose of Cat and work with the sacrum.

Many asanas for pregnant women in the second trimester were taken from the first trimester – Shavasana, Badha Konasana, Viparita Karani. But if you haven’t practiced yoga before, start with them.

Хатха-йога для беременных: 2 триместр


This is probably one of the most famous yoga asanas. To perform it, you need to sit on a mat, cross your legs, and straighten your back. It’s a good way to work the pelvis and joints, which is extremely useful for the 2nd trimester. And if you add breathing practices, you can also work on your diaphragm and develop a nice posture.

Хатха-йога для беременных: 2 триместр

Sethu Bandha Sarvangasana.

For the back and legs, yoga for pregnant women in the 2nd trimester offers Setu Bandha Sarvangasana, or Bridge. But for pregnant women, this asana should be modified by putting a roller under the lower back and putting the legs on a chair. The maximum time of stay in this asana should not exceed five minutes. Asana is useful because while doing it, it improves blood flow, reduces the risk of leg congestion, lowers the risk of varicose veins, which pregnant women are prone to, and strengthens the back muscles.

Adho Mukha Shvanasana

The well-known “Downward facing dog” pose. Perhaps, all asanas for pregnant women in the second trimester can give way to this pose. This asana regulates digestion, reduces the risk of constipation and hemorrhoids, and strengthens the leg and shoulder muscles.

Хатха-йога для беременных: 2 триместр


This asana should also be performed with the help of a chair. Sit on a chair diagonally, so that your left side slightly touches the back of the chair. Put your feet on the floor, hips parallel to the floor. Pull the body up, turn to the left. Then return to the starting position and repeat the exercise on the right side. Hold each position for no more than 15 seconds.

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Ardha Uttanasana

Asana is performed with a high chair, stool, well, or table. It is necessary to stand on the floor, put your feet at shoulder width, and make a forward bend. The slope should not be done with the back, but by the movement of the hip joints. The forehead as a result of the bend should lie on the support (this is why we gave the table as an example of a support – not everyone can find such a high chair). Hands should be pulled forward after that and stay in that position for about a minute. This pose relaxes the nervous system and normalizes blood pressure.

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The famous Warrior pose, or Virabhadrasana. Performed while standing and modified for pregnant women:

  • Initially assume Tandasana, then step out of it sideways, placing your feet about a meter apart
  • Extend your arms, keeping them parallel to the floor.
  • Turn right foot to the right side 90 degrees, also turn your hip slightly.
  • Crouch down on your right hip, looking straight ahead, following your right arm.
  • Stay in this position for about a minute, then return to starting position and repeat on the left leg.

This asana is good for strengthening leg muscles, toning the back and working on the abdomen.

Хатха-йога для беременных: 2 триместр

Uttthita Trikonasana

Uttthita Trikonasana, or Elongated Angle pose. It is performed near a wall and pregnant women will need yoga bricks or bars to perform it.

  • Stand with your back to the wall, put the bricks behind the right heel in the following order: lower horizontal, upper vertical
  • Place your feet about a metre apart – left heel against the wall, right foot back away from the wall the width of the lower bar
  • Turn your right foot to the right
  • Touch the upper bar with your right hand and place your left hand on your waist.
  • Hold this position for 30 seconds, then return to the starting position, put the bars on the left heel and repeat on the left side

This exercise has proven to be good for the hip joints as well as the back and neck.

Хатха-йога для беременных: 2 триместр

Guided by the video tutorials on our site, you can learn the correct technique of performing asanas and whole complexes of yoga. Find your level of training, complexity and duration of your workouts. All complexes can be conditionally divided into complexes for beginners, complexes of basic level, and advanced complexes.

In any case, remember that you are practicing yoga for yourself, not to prove something to someone. The period of pregnancy should pass calmly and comfortably, so the practice should be comfortable, but regular.

Хатха-йога для беременных: 2 триместр
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