6 Yoga Poses For Your Second Trimester

Finally, the 2nd Trimester! By now many of your friends and family are wise to your ‘good news’, and you can sigh a breath of relief knowing that your coworkers are no longer speculating on your frequent bathroom breaks (or constant snacking). Although your body continues to stretch and grow as baby develops, many women experience a renewed sense of energy in their 2nd trimester–Hooray! Time to harness that chutzpah and roll out your mat.

Today we’re sharing six yoga poses, which are ideal for women in your 2nd trimester. You can also check out our post featuring poses for your 1st trimester.

Seated Crescent Moon

As baby grows, the muscles and ligaments around your uterus stretch, sometimes causing tenderness and discomfort through the midsection. While it may seem counter intuitive, easing into these sensations regularly with a gentle side-body stretch can help. In a comfortable seated position, take a few cycles of breath to quiet the mind and bring your attention to your expanding belly. Inhale to sweep your arms overhead. Exhale, grounding your right hand on your mat as you lean to the right. Reach your left arm up and towards the right, forming a canopy over your head. To exit the pose, inhale, straightening your spine, touching palms overhead before you gently exhale arms down. Repeat on the left side.
Tip: During your side-stretch, think of opening your chest towards the ceiling to avoid collapsing through the upper body.

Seated Wide Legged Forward Fold

Seated forward folds calm the nervous system, while bringing length to the spine and hamstrings. And a nice wide position for the legs leaves lots of room for your baby bump! Sitting on a cushion or blanket to ease the hips, open your legs wide along your mat, toes flexed towards the ceiling. Inhale to lengthen your spine and drop your shoulders away from your ears. On your next exhale, walk your hands forward, hinging at the hips. Keep your chest shining forward to focus the stretch within your hips and thighs. Enjoy 5-6 cycles of breath before walking your hands back towards your body and gently brining your legs together.

Tip: For more relaxation in the upper body during the forward fold, lower your head and arms onto a comfortable stack of pillows or blankets.

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Warrior II

It comes as no surprise that labour is hard work; use Warrior II to build strength and endurance by firing-up your legs and arms! Standing at the top of your mat, step your left foot backwards into a wide stance. Your right toes point forward while your left toes point to the side of your mat. Bend deeply into your right knee and grow wide through your chest as you reach your arms towards either end of your mat. Direct your gaze over your right fingertips, breathing deeply for 5-6 cycles of breath. Repeat on the left side.

Tip: Invite some movement into Warrior II by straightening both legs and sweeping your arms overhead on your inhale. Then exhale as you re-bend the right leg and return your arms to shoulder height. 

Chair Pose Variation

Now that you’ve warmed up your legs in Warrior II, keep the fire alive with this powerful Chair Pose Variation. Standing at the top of your mat, hold a block or book between your palms and separate your feet to hip distance apart. Inhale to feel energy and length run from the soles of your feet to the crown of your head. Exhale to sit back in space (as though there is a chair behind you), extending your arms in front of you. With each inhale, draw energy up from the ground towards the top of your head. With every exhale, squeeze your block and sit a little bit deeper. Enjoy 5-6 cycles of breath before straightening your legs and gently lowering your arms.

Tip: Notice if you are holding tension in your shoulders, neck, jaw or brow during this challenging pose. Using your breath, exhale tension from the areas of your body that do not serve you in this pose.

Tree Pose

Including Tree Pose in your regular practice encourages stability and balance—especially important as Baby is changing your centre of gravity week by week! Standing at the top of your mat, bend your right knee and position the sole of your right foot along the inner seam of your supporting leg. Position your arms in a way that helps you feel most stable, whether reaching towards the ceiling or in a prayer. For an added challenge, experiment with closing you eyes for a moment or two {have a chair or wall nearby in the event you need extra support with balance}. Enjoy 5-6 cycles of breath before repeating on the other side.

Tip: Add a simple meditation to your Tree Pose by contemplating the following mantra: “Mother Earth is wise and my roots run deep.” Know that just as nature is wise, so is your body Mama!

Pigeon

Pigeon is often found towards the end of practice, when your body is warm and your mind is ready to face the challenge of resting in this intense stretch. Sitting on a bolster or pillow, swing your left leg behind you, extending your toes towards the back of your mat. Your front leg should run roughly parallel with the top edge of your mat. Inhale, finding length through your spine before you exhale to bow your chest forward. Find complete relaxation in your upper body by resting your chest and forehead on several blocks or pillows, making sure to leave enough room for baby. Enjoy 7-8 cycles of breath before repeating on the other side.

Tip: Many yogis believe negative energy can accumulate in the hips over time. Without judgment, notice how your thoughts and feelings are influenced by the deep stretch.

Time to wrap up your practice with your favourite resting pose. As your baby bump grows you may feel more comfortable taking savasana lying on your left side rather than on your back. Be sure to listen to the changing needs of your body with every pose as you yoga your way through your 2nd phase of pregnancy!
Find out which yoga poses are ideal for your 1st trimester.

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