Yoga for the Second Trimester

Medically Reviewed by Caitlin Goodwin, MSN, RN, CNM
Learn the best yoga poses to practice during the second trimester of pregnancy.

Most women will begin their prenatal yoga experience during the second trimester. Hopefully, your morning sickness has dwindled by this point, and you are starting to feel more like yourself.

It’s likely your energy levels have returned to fairly normal by this time too, so you probably can’t wait to get back into the swing of things.

The challenge with this trimester is you’re going to have to begin modifying poses that accommodate your growing belly. You should still have a decent amount of mobility to be able to move freely (1).

Many of the poses you do during the second trimester should focus on strengthening and stretching. If you have begun to show, make sure you have noted your uterus is no longer protected by your pelvis.

Second Trimester Yoga Tips

All of the tips that were mentioned for the first trimester, also apply to the second trimester with one exception — belly down poses. You should no longer partake in poses that require you to lay on your belly.

Here are some other tips you should know.

  1. Standing poses: You can still do standing poses, but use a chair or bar to support yourself.
  2. Avoid straining: You don’t want to put unwanted pressure on your body, so modify your poses to avoid straining.
  3. Use alternatives: If there are certain poses you are missing, you can modify them to make them safe for you to do. If you don’t know how to do this, take a prenatal yoga class and they can show you many tips and tricks.
  4. Begin eliminating supine positions: The weight of your growing baby can cause a major vein to become compressed when you are lying on your back. This can lead to dizziness, nausea, and other complications. It is best to avoid these positions (2).
  5. Focus more attention on breathing: You should begin paying close attention to your breathing and learning new breathing methods. These will become very useful during labor.
Related Reading
Prental yoga first trimesterYoga During Your First Trimester (Poses & Tips)

Best Yoga Poses During The Second Trimester

If you’re looking for some great poses to do in your second trimester, you can start with these.

  • Open chair twist: Maintains spinal health.
  • Tree pose: Should be done by leaning on something for support.
  • Standing hand-to-foot: Helps you maintain balance and adjust your center of gravity.
  • Warrior 2: Helps open up your hips and strengthen your legs.
  • Reverse warrior: Helps loosen tight obliques.

You should always have any yoga routine verified by your doctor to ensure maximum safety. Don’t push yourself — if something hurts you need to stop.

Related Reading
Prental yoga third trimesterPrenatal Yoga During the Third Trimester

Headshot of Caitlin Goodwin, MSN, RN, CNM

Medically Reviewed by

Caitlin Goodwin, MSN, RN, CNM

Caitlin Goodwin MSN, RN, CNM is a Certified Nurse-Midwife, clinical instructor and educator. She has ten years of nursing experience and enjoys blogging about family travel and autism in her free time.
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