Congratulations! You have completed your first and risky trimester. In this first trimester, everything is new your body is adapting to pregnancy, morning sickness, and fatigue etc. all happens in the first trimester. Slowly, as you proceed towards the second trimester, your body has adopted your pregnancy, no more morning sickness and you can start your pregnancy yoga for the second trimester.
In the whole pregnancy journey, the second trimester is the best and most relaxing trimester. You know how to sleep, how to walk and how to carry on your routine. You are finally able to eat everything you like. So, enjoy this trimester because you will face some problems as you enter the third trimester.
Check out the blog for Yoga poses in the second trimester–
Changes in Second Trimester
- In second trimester, your baby bump will start growing and people can actually know that you are pregnant.
- Your breasts will no longer be sore. But they will keep growing due to the milk glands.
- Sometimes you may feel Braxton Hicks contractions. These are mild and irregular too.
- You may feel your skin changing, due to increased hormone level.
- Keep moisturizing your belly, as now you may get stretch marks.
- You may experience lower back pain and dental issues too.
- Do not spend time too much by standing, you may get swollen ankles.
Precautions While Doing Yoga
Before you start performing any yoga pose. Remember the following things-
- Wear loose and cotton t-shirts.
- Keep the fan on, so that you do not feel suffocated.
- Be gentle and slow. Remember the fact, that you are pregnant.
- Never strain your abdominal muscles too much.
- Limit the time you spend on your back.
- Never perform yoga when you are stressed out.
- Always keep a water bottle near you.
- Make sure someone is in the room with you.
- Focus on mental yoga rather than on physical yoga.
10 Yoga Poses to Try in the Second Trimester
1. The Side Leg Raise-
This pose is also known as Vishnuasana. It is one fun and relaxing exercise, which increases flexibility and also give a good stretch. This yoga pose relaxes hamstring muscles, inner thighs and abdomen.
How to perform:
- Lie down on your side be it right or left.
- Your head is supported by your hand.
- Legs to be straight and on top of each other.
- Move the top leg as higher as you can.
- Let it stay there for few seconds and then bring it down.
- Repeat the same process with the other side.
2. The Warrior Pose-
Warrior pose makes a mom stronger and more confident. It is also known as Virabhadrasana. This yoga pose boosts your self-esteem and confidence along with strengthening your overall muscles.
How to perform:
- Stand by placing your feet apart by 40 inches.
- Your left leg in front and right leg at back.
- Bend your left leg from the knee making a 90-degree angle.
- Your body turned twisted towards your left leg.
- Hands to be open sideways.
- Bring your body forward towards left leg.
- Now repeat the same with other foot.
3. The Triangular Pose-
Trikonasana Pose helps in balancing the body. It boosts blood circulation in the body and also helps to alleviate pain.
How to perform:
- Stand with your feet apart.
- Your hands stretched out sideways.
- Exhale and bend sideways your hand touching your feet.
- Your other hand to be stretched out upwards.
- Hold the posture for a while.
- Inhale and come back to the initial position.
- Repeat the same with other leg.
4. Standing Upward Stretch-
This is a simple yoga pose and you must have been doing it since your childhood. Also called urdhva hastasana, it focuses majorly on stretching arms and shoulders.
If you feel a stiffness in your shoulder or back, this pose will give you instant relief.
How to perform:
- Stand still with your legs hip-width apart.
- Inhale and raise your arms above you.
- Stretch your arms as far as you can.
- Exhale and relax your arms.
- Now, start stretching one arm at a time.
- Keep inhaling and exhaling.
5. The Downward Dog Pose-
Also known as Adho Mukha Svanasana, this pose helps in the overall stretching of your body. It makes your legs stronger, improves breathing and also brings mental calmness.
How to perform:
- Rest yourself on all four your legs and hands.
- You may look like making an inverted V shape.
- Your arms and legs should be straight and your head down.
- Stay in this pose and then you can relax down by bending your knees.
- Never exert too much pressure on yourself.
6. Butterfly Pose-
One of my fav. Yoga pose. Both full and half butterfly pose help in loosening up the hip joint. It increases blood circulation and also helps to improve digestion. One of the best yoga poses to relieve tension and tiredness from legs and thigh muscles.
How to perform:
- Sit straight with your legs outstretched.
- Fold both your legs from the knees and join the ankles of both legs.
- Hold the toes together with your hand.
- Now, start moving both your legs up and down.
- Make sure to breathe and your back should be straight.
7. Cat Stretch Pose-
A yoga pose helps in the deep cleansing of your body. It improves the flexibility of your neck, spine, and shoulder and tone the women’s reproductive system. You can perform this yoga pose till the second trimester.
How to perform:
- Come into all your fours with palms and knees on the ground.
- Inhale and raise your head up towards the sky.
- While inhaling your spine will arch.
- Exhale and bring your head down and your spine should bend outwards.
- Repeat the process for 5-10 times.
8. Child’s Pose-
This pose is both relaxing and also helps to relieve lower back pain. As the pregnancy proceeds, backache starts and that is the time this pose will help you in getting relief from it.
How to perform:
- Sit into Vajrasana.
- Keep your thighs and knees little far away.
- Now gently move forward, by extending your arms and bringing your head towards the floor.
- Rest your head gently on the floor.
- Take some gentle and deep breaths.
- Stay in this position for a while.
9. Squat and Rise-
The squat is really helpful in controlling your weight and strengthening the muscles of your ankles, thighs, middle back and uterus.
How to perform:
- Stand erect with your legs shoulder-width apart.
- Your hands in front of you.
- Now bend your legs as if you are sitting on a chair.
- Slowly go more down.
- Your back should be straight.
- Repeat this process 7-10 times.
10. Palm Tree Pose–
Also called Tadasana, this yoga pose helps to develop mental and physical balance. In this pose your spine and back is stretched, which helps to relax your back. Tadasana is great for the shoulder and it also opens up the chest, creating space in your torso.
How to perform:
- Stand with your feet together.
- Hands stretched out sideways.
- Now bring your hands above your head and interlock them.
- Inhale and stretch your chest, shoulder and arms upwards.
- Exhale and bring them back.
- Repeat this process for at least 5-10 times.
So, above are some of the yoga poses which you can perform in your second trimester. Prenatal yoga plays a very important role in your pregnancy journey. You are at peace, you have control over your emotions, and also you are preparing your body for the baby’s birth. Make sure your pregnancy does not come under high risk and you are good to perform Prenatal yoga.
What are your views on Prenatal Yoga during Second Trimester?
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