2nd Trimester

2nd Trimester Prenatal Yoga

Anusara Yoga

Since a pregnant woman’s body undergoes so many changes, there are a number of things you must consider when planning to do yoga. Some yoga poses may be harmful to a pregnant woman or her fetus because of these developments.

One such change involves a hormone called relaxin, which softens your hard tissues. This makes it very easy to damage yourself by over-extension. The growing belly and sensitive spine also need special attention. By making a few changes, yoga can be safe and beneficial during the second trimester of pregnancy.

Types of Movements

A number of standard yoga movements should be avoided during the 2nd trimester of pregnancy. Abdominal twists compress the already squished internal organs, so turning at the shoulders is better.

You shouldn’t do abdominal work in general, since you will need those muscles to be soft and pliable. Jumps should be avoided by the second trimester, as well as inversions that may cause you to fall.

Dramatic breathing techniques are also not a good idea. You should practice the birthing breath instead. Because of how fragile your spine is during pregnancy, doctors generally discourage deep back bending or poses that involve lying on your back.

Mental and Physical Requirements

During your 2nd trimester, you’ll begin to notice definite physical and mental changes in your body, although you won’t yet be experiencing many of the symptoms associated with 3rd trimester pregnancies. As your abdomen expands, some yoga poses will become more difficult, often requiring the use of yoga blocks or other supports to perform correctly. Mentally, be prepared to listen carefully to your body for any signals that a pose may be too difficult, or potentially harmful to your baby.

Physically, you should be strong enough to hold a yoga pose for at least fourteen seconds, especially as you begin to gain weight during your 2nd trimester. It’s more important to maintain proper form and safety than to aim for an aerobic effect. So yoga is usually appropriate for most pregnant women that have not experienced complications during a pregnancy in the past.

Equipment Requirements

  • Yoga Blocks
  • Yoga Straps
  • Mat
  • Yoga Blanket
  • Comfortable, Breathing Clothes

Mental and Physical Benefits


  • Improved Mood
  • Improved Attention
  • Increased Social Skills
  • Decreased Hostility
  • Improved Well-Being


  • Decreased EMG Activity
  • Normalized Gastrointestinal Function
  • Decreased Respiratory Rate
  • Improved Flexibility
  • Improved Grip Strength

Aerobic Effect

Anusara Yoga

Usually, aerobic types of yoga, like ashtanga or power, are too intense for pregnant women. You should do a more gentle form of yoga and wait to do the more challenging types later. There are many ways you could hurt yourself doing yoga while pregnant, so it is best to take it easy.

Performing a gentle type yoga routine while pregnant provides a sound workout that prepares you and your baby for the future challenges of labor. You should not expect to continue with yoga as you did before you were pregnant. Instead, your goals should change to focus on maintaining your level of fitness and developing flexibility, muscular endurance, and core strength in the key areas associated with child birth.

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