Prenatal Yoga: 2nd Trimester

Focus on Comfort: Always listen to your body. If a pose feels uncomfortable or too intense, ease off and adjust. 

Use Props: A bolster, blankets, or yoga blocks can be used for extra support, especially in poses like the wide-legged forward fold or during savasana. 

Stay Hydrated: Drink water before, during, and after your practice to stay hydrated. 

Avoid Overstretching: Due to pregnancy hormones, your joints may be more flexible, but avoid deep stretches that could put too much pressure on your body. 

Modify Poses as Needed: As your pregnancy progresses, you may need to modify poses further to accommodate your growing belly. 

Sit comfortably on a cushion or bolster with your legs crossed or knees wide apart. Rest your hands on your knees or thighs. 

Close your eyes and focus on your breath. Breathe deeply and slowly through your nose, allowing your belly to expand and contract with each inhale and exhale. 

Connect with your baby by placing your hands gently on your belly, feeling the breath moving in and out. 

Practice deep belly breathing for 5 minutes to calm the mind and create a sense of presence. 

Start on Hands and Knees (Tabletop Position)

Ensure wrists are under your shoulders and knees under your hips. 

Inhale to arch your back (cow pose), lifting your chest and tailbone toward the ceiling, and look slightly forward or up. 

Exhale to round your spine (cat pose), dropping your head and tailbone, pulling your belly button toward your spine. 

Move slowly and gently with your breath, focusing on opening your chest and lengthening your spine. 

Perform this for 1-2 minutes to warm up the spine and release tension in the back. 

From Hands and Knees: 

Step your feet back slightly, keep your knees slightly bent to avoid over-stretching, and lift your hips towards the ceiling. 

Keep your spine long, with the head between your arms, but don’t try to straighten your legs completely. 

Focus on the sensation of elongating your spine and gently stretching your hamstrings and calves. 

Hold for 3-5 deep breaths, then slowly come back to tabletop position. 

Stand with Legs Wide Apart: 

Place your feet about 3-4 feet apart, with your toes pointing slightly inward. 

Inhale to lengthen your spine, then exhale to fold forward from your hips. 

Keep your knees slightly bent to avoid strain, and bring your hands to the floor or rest them on blocks. 

Focus on lengthening the spine as you fold forward and release any tension in your lower back. 

Stay here for 5 breaths, gently deepening into the fold with each exhale. 

Stand with Feet Wide Apart: 

Step your feet about 3-4 feet apart, turn your right foot out 90 degrees, and keep your left foot angled slightly in. 

Bend your right knee, ensuring it aligns with your ankle, and keep your left leg straight but not locked. 

Reach your arms out to shoulder height, palms facing down, and gaze gently over your right fingertips. 

Hold for 5 breaths, then switch sides. 

This pose strengthens the legs and opens the hips, providing balance and stability. 

Standing Pose: 

Stand tall with your feet hip-width apart. 

Shift your weight onto one leg and place the sole of your other foot on your inner calf or thigh (avoid the knee). 

Bring your palms together in front of your heart or extend your arms overhead for added challenge. 

Hold for 5 breaths, then switch sides. 

This balance pose encourages stability and focus, while also strengthening the legs and opening the hips. 

Come into a Deep Squat: 

Stand with your feet slightly wider than hip-width apart, toes turned slightly out. 

Bend your knees and lower your hips toward the floor, bringing your chest toward your thighs. 

Keep your heels grounded (use a blanket or cushion under your heels if they don’t reach the floor). 

Place your palms together in front of your heart, or use blocks under your hands for support. 

This pose opens the hips and stretches the lower back, providing relief from pregnancy discomfort. 

Hold for 5-10 deep breaths. 

Lie on Your Back with Support: 

Place a cushion or pillow under your back for support. 

Bring the soles of your feet together and allow your knees to fall open to the sides. 

You can place pillows or blankets under your knees for additional support. 

Rest your hands on your belly or by your sides. 

Breathe deeply and relax into the pose, allowing the pelvis to gently open. 

Stay here for 5-7 minutes, focusing on deep relaxation and connection with your baby. 

Lie on Your Left Side or in a Reclining Position: 

If lying on your back is uncomfortable, choose a side-lying position with pillows supporting your body. 

Close your eyes and let your body relax deeply. Breathe deeply, feeling the natural rise and fall of your belly. 

Focus on releasing any remaining tension in your body, and allow yourself to simply relax and be present.