Features of Practicing Hatha Yoga in the 2nd Trimester

Yoga in the second trimester is slightly different from yoga in the first – some poses should no longer be performed, the dynamics of exercises should be reduced, and poses of a non-complex level should be chosen. Standing poses can be done, as well as poses that raise the legs above the waist level. In the 2nd trimester, there’s a desire to reduce the load on the back, so we include the beloved Cat pose while also working with the sacrum.

Many pregnancy poses from the 2nd trimester have carried over from the first – these include Savasana, Baddha Konasana, Viparita Karani, which you are probably already familiar with. But if you haven’t practiced yoga before, start with these.

Popular Poses for the Second Trimester

Sukhasana

This is perhaps one of the most well-known yoga poses. To perform it, you need to sit on the mat, cross your legs, and straighten your back. It helps effectively work on the pelvic organs and joints, which is extremely beneficial in the second trimester. And if breathing practices are added, it can also work on the diaphragm and develop a beautiful posture.

Setu Bandha Sarvangasana

For the back and legs, yoga for pregnant women in the second trimester offers Setu Bandha Sarvangasana, or the Bridge Pose. However, for pregnant women, this pose should be modified by placing a bolster under the lower back and legs on a chair. Importantly, the maximum time you should remain in this pose is no more than five minutes. This pose is beneficial as it improves blood circulation during the practice, reduces the risk of stagnation in the legs, lowers the risk of varicose veins which pregnant women are susceptible to, and also strengthens the back muscles.

Adho Mukha Svanasana

The well-known pose “Downward-Facing Dog” – perhaps all the poses for pregnant women in the second trimester could give way to it. This is because this pose normalizes digestion, reduces the risk of constipation and hemorrhoids, and strengthens the leg muscles and shoulders.

Bharadvajasana

This pose should also be performed with the help of a chair. Sit on the chair diagonally, so that your left side slightly touches the back of the chair. Place your feet on the floor, with your thighs parallel to the floor. Extend your torso upward and turn to the left. Then return to the starting position and repeat the exercise on the right side. You should hold each position for no more than 15 seconds.

Ardha Uttanasana

The asana is performed using a high chair, stool, or even a table. Stand on the floor, place your feet shoulder-width apart, and bend forward. This bend should come from the hip joints, not the back. Your forehead should rest on the support as a result (which is why we suggest a table as an example of support— not everyone has such a high chair). Then stretch your arms forward and stay in this position for about a minute. This pose helps relax the nervous system and also normalizes blood pressure.

Virabhadrasana

The famous Warrior Pose, or Virabhadrasana. It is performed standing and modified for pregnant women:

• Initially, assume Tadasana, then step out to the sides, placing your feet about a meter apart.
• Extend your arms, positioning them parallel to the floor.
• Turn your right foot 90 degrees to the right, and slightly turn your thigh as well.
• Sit on your right hip, following the gaze of your right hand
• Stay in this position for about a minute, then return to the starting position and repeat the practice on the left leg

This asana is suitable for strengthening the leg muscles, maintaining back tone, and working on the abdomen.

Utthita Trikonasana

Utthita Trikonasana, or the Extended Triangle Pose. It is performed against a wall, and pregnant women will need yoga blocks or bricks for its execution.

• Stand with your back to the wall, place the blocks behind the right heel in the following order: the lower one horizontally, the upper one vertically
• Place your feet about a meter apart – the left heel at the wall, the right one moved away from the wall at the width of the lower block

• Turn the right leg to the right
• Touch the upper block with your right hand, place your left hand on your waist
• Hold this pose for 30 seconds, then return to the starting position, move the blocks behind your left heel, and repeat the exercise on the left side.

This exercise has proven effective for the hip joints, as well as for the back and neck.

By following the video lessons on our website, you can learn the correct technique for performing asanas and complete yoga routines. Find your level of preparation, difficulty, and duration of the workouts. All routines can be conditionally divided into beginner routines, basic level routines, and advanced routines.

In any case, remember that you practice yoga for yourself, not to prove something to someone. The pregnancy period should be calm and comfortable, so practices should be comfortable but regular.