2nd Trimester Pregnancy Yoga Workout

prenatal exercise prenatal yoga second trimester exercise
2nd Trimester Pregnancy Yoga Workout

2nd Trimester Pregnancy Yoga Workout

I'm a proud mama and a prenatal and postpartum exercise specialist. I love being a mother, caring for others and the beauty of being pregnant. I am here to look after you! I've been there: you're busy, time poor, yet you know that your own health is important.

Below I am sharing with you my Pregnancy Yoga Workout for 2nd Trimester. It is a 34 minute online prenatal yoga workout you can do at home.

 This gentle and safe yoga routine is designed specifically for pregnant women in their second trimester to help improve flexibility, strength, and relaxation.

Join us as we guide you through a series of poses and movements that are beneficial for both you and your baby during this stage of pregnancy.

Remember to listen to your body and modify as needed. Stay healthy and active throughout your pregnancy.

Can I Do Yoga in the Second Trimester?

I still get a lot of first-time pregnant yoga participants starting in their second trimester of pregnancy. This is often because they are starting to feel better if they have had a rough time during the first trimester with morning sickness.

Also, they may be a little less anxious about being pregnant and find themselves with more energy. So today let's talk about second trimester yoga including what is safe, what's not and what your yoga sessions should look like. I also have several videos for you to do.

Prenatal Yoga Workout Second Trimester

Try this workout.


Have you practiced yoga before?

If you have enjoyed being a regular yoga student prior to getting pregnant, or if you've practiced yoga during your first trimester; then you will find your second trimester yoga workouts will start to be more modified. This is because your belly starts to grow, and you will begin experiencing more body changes.

Do you have any pregnancy conditions?

Are you experiencing certain pregnancy conditions such as high blood pressure, pelvic instability or incompetent cervix? If so, you will need to modify your yoga workouts to make sure you are comfortable and remain safe. This is why I take the worry away for you by giving you only safe and appropriate workouts for the 2nd trimester.

Pelvic instability is a term describing a group of conditions causing pelvic girdle pain in pregnancy.

Recommended yoga practices?

You can include poses to encourage stability in the pelvis as well as create good posture. The right poses will help to avoid muscle aches and strains.

Now, as you progress deep into the second trimester, is a great time to start learning more about active birth positions. Your second trimester yoga workouts should help to create mobility and alignment in the pelvis which is important for childbirth.

Get my Active Birth Class Free right now >

I spend a lot of time focusing on breathwork as it can help to prepare you for birth, relieve anxiety and connect with your baby.

Second Trimester Yoga Exercises

Exercise 1 - Warrior I Virabhadrasana I

Exercise 2 - Extended side angle pose, Utthita Parsvakonasana

Exercise 3 - Tree pose, Vrksasana

Exercise to Avoid

My workouts avoid compressing the belly. Certain twists and movements are not recommended but open twists that allow space for the belly are still safe to practice.

I imagine that you are already avoiding lying on your belly. I just want to make sure you are aware that you need to avoid lying on the belly during pregnancy It puts too much pressure on the growing uterus. So please avoid poses like cobra or sphinx.

Avoid Lying on Your Back

Lying on your back for extended periods is not ideal as it compresses the main vein that runs down the back side of the body. This can cause dizziness and discomfort, and in worse case scenarios impact blood flow to the baby. The pose to avoid here is the Savasana.

Avoid Poses Involving Backbends

Poses involving backbends are hard enough at any time. But during your second trimester it is best to avoid strong backbends.

So avoid strong backbends like camel and wheel. Your back is already increasingly arched from the weight of the belly pulling forward. Your core no longer has the required strength to support these poses safely.

I hope this post has provided some clarity on what you can and cannot do in the second trimester. You need to try and find a yoga class and instructor that you enjoy. But more importantly, your instructor must be qualified to teach prenatal yoga.