Pregnancy Yoga 2nd Trimester Workouts and Safety Guidelines

The 2nd trimester is the ideal time to build strength and confidence in your changing body. Prenatal yoga in this phase dramatically reduces back pain, improves sleep, and shortens labor length.

I have three video workouts below for you. But first, let's chat about what you need to know about yoga in your second trimester.

Safe and Beneficial in 2nd Trimester

1. General Intensity

Moderate effort (you can still talk). Aim for 20-45 min, 3-6 days/week.
Avoid hot yoga, power vinyasa, Ashtanga (overheating + high impact).

2. Lying Flat on Back

Only for short periods (<3-5 minutes) after ~week 16-18.

Use a wedge or bolster under right hip, or switch to side-lying or seated.

Avoid prolonged flat-on-back poses after week 18 (risk of vena cava compression → dizziness, low BP).

3. Core Work

This is the best trimester to strengthen deep core and pelvic floor.

Safe moves: bird-dog, side planks (knee down), seated TA bracing, modified boat (knees bent), squats with TA engagement.

Avoid crunches, full planks (after week 20 if diastasis or coning), sit-ups, Russian twists, double-leg lowers, hollow holds.

4. Twists

Only open twists (twist away from the belly).

Examples: seated open twist, thread-the-needle (open version), lunge with chest opening.

Avoid closed/compressive twists (revolved triangle, revolved half-moon, prayer twist) - compresses uterus and organs.

5. Deep Backbends

Gentle only: cobra (forearms), supported bridge, camel with hands on lower back or blocks.
Avoid wheel, full camel, deep bow pose - overstretches abdominal wall.

6. Inversions

Headstand / handstand / shoulder stand only if well-established pre-pregnancy and you feel 100% stable. Most women switch to legs-up-the-wall or supported bridge.
Avoid new inversions or if you feel any pressure in pelvis/head.

7. Hip Openers

Highly recommended (helps with pelvic girdle pain and birth preparation).

Safe: goddess squat, malasana (yogi squat with block), frog (on back or supported), lizard lunge, pigeon (supported front-leg version).

Avoid extreme external rotation if you have pubic symphysis pain (SPD).

8. Balance Poses

Great for stability as centre of gravity shifts.

Warrior III, tree, dancer, half-moon - use wall/chair.

Avoid if unstable or dizzy (some women get low BP).

9. Jumping

Gentle flow OK; step instead of jump through in sun salutations.

Avoid jumping forward/back, jump switches.

10. Breathing

Ujjayi, 3-part breath, golden thread exhale.

Practice long exhales for labor prep.

Avoid breath of fire, strong breath retention.

Best 2nd-Trimester Yoga Sequence (30-40 min)

1. Seated centering and diaphragmatic breathing (3-5 min)

2. Cat cow to side-to-side cat to thread-the-needle (open twist)

3. Sun salutations

4. Warrior II to reverse warrior to extended side-angle (hand on block)

5. Triangle pose (hand on block or thigh)

6. Goddess squat with gentle pelvic floor lifts

7. Low lunge to lizard lunge to half-split (with blocks)

8. Bird-dog to side plank on knee (10-20 sec each side)

9. Supported squat (holding onto chair or wall) with blocks

10. Seated wide-leg forward fold and side bends

11. Supported bridge (block under sacrum) - 2-3 min

12. Legs-up-the-wall or VIP reclined bound-angle (bolster and strap) - 5 min

13. Side-lying savasana (left side, pillow between knees)

2nd Trimester Tips for Yoga

1. Diastasis recti check every 4 weeks - if gap >2 fingers or you see coning, avoid planks and deep forward folds.

2. Pelvic girdle pain / SPD to avoid deep asymmetrical poses and wide squats; stick to symmetrical moves and use props.

3. Round ligament pain - move slowly in/out of poses; use hands to support belly.

4. Keep drinking - blood volume is up 50%, so dehydration hits fast.

5. Pelvic floor - do both contractions AND relaxations (many women over-grip and get tight floors).

Red Flags (Stop and Contact Provider)

1. Vaginal bleeding

2. Regular painful contractions

3. Sudden swelling of hands/face, severe headache, vision changes

4. Dizziness when lying flat

5. Sharp pubic bone or SI joint pain that lasts longer than 24 hrs

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.

Safe Yoga

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.

My Workouts

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 prenatal 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.

Yin Yoga workout

Welcome to our pregnancy Yin Yoga workout 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.

Yoga for Labor Preparation

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.