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.

The Physical Challenges of Pregnancy

Many expectant mothers face physical challenges and emotional stress during pregnancy, making it essential to find ways to stay fit and healthy.

As your body undergoes significant changes, it's crucial to prioritize your well-being and the health of your baby. A consistent yoga practice can help alleviate common discomforts like back pain, sciatica, and fatigue.

Yoga Can Boost Your Mood

Not to mention, it can also boost your mood and energy levels. By incorporating yoga into your routine, you can better navigate the challenges of pregnancy and prepare your body for childbirth.

Furthermore, yoga encourages mindfulness and self-care, which are vital for a healthy and happy pregnancy.

You Need Gentle Poses

We'll cover a series of gentle yoga poses that can help improve flexibility, reduce back pain, and enhance relaxation, all while being mindful of your growing belly. These poses are carefully selected to accommodate your changing body and provide a sense of calm and control.

Our routine will focus on strengthening your core, improving your posture, and increasing blood flow to your pelvic area. By the end of this practice, you'll feel more connected to your body and better equipped to handle the physical demands of pregnancy.

In my workout I will include a restorative pose that promotes deep relaxation and connection with your baby, which is a vital part of the practice. As we settle into our final pose, allow yourself to let go of any tension or stress, and simply focus on your breath.

Feel the weight of your body distributed evenly, and imagine your baby surrounded by calmness and serenity. This is an opportunity to bond with your baby and tap into your inner wisdom, trusting that your body knows exactly what to do.

Remember, each pose is tailored for your comfort and safety, and practicing regularly can significantly benefit your pregnancy journey.

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

Welcome to our Pregnancy Yoga Full Body Workout for the Second Trimester! This video is designed specifically for expectant mothers looking to stay active and healthy during their pregnancy journey. Join me as I guide you through a series of gentle yet effective yoga poses that promote strength, flexibility, and relaxation.

Welcome to our Pregnancy Yin Yoga Routine designed specifically to help you relieve stress and tension during this beautiful journey of motherhood. In this soothing 30-minute session, we will guide you through gentle, restorative poses that promote relaxation and well-being for both you and your baby.

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

Poses:

1. Supported Fish (Matsyasana) on Two Blocks
2. Wide Straddle (Upavistha Konasana)
3. Flowy Cat.
4. Puppy Pose (Anahatasana) 
5. Tree Pose (Vrksasana) 
6. Side Angle (Parsvakonasana)
7. Side Plank (Vasisthasana) Variation
8. Side-Lying Savasana.

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.