Yoga for pregnant women in the second trimester: Notes to remember

Yoga exercises for pregnant women in the second trimester not only help pregnant women reduce stress and anxiety for a healthy pregnancy, but also greatly support the labor and delivery process in the near future.

Entering the second trimester, you can almost breathe a sigh of relief. This is the time when you have gotten rid of morning sickness, start to feel more comfortable and gradually feel the presence of your baby in your belly.

Therefore, this is the ideal time for you to get into the rhythm of your regular yoga practice, regardless of whether you are a seasoned person or even new to yoga. Let’s continue with easyhealthylive.com to see the shares below to understand more about yoga exercises for pregnant women in the second trimester.

Is it safe to practice yoga in the 2nd trimester?

The second trimester is often considered the “golden period” of pregnancy with very rapid changes in the body. Pregnant women can completely practice yoga during this period. Not only that, practicing yoga for pregnant women in the second trimester of pregnancy also causes the level of progesterone hormone in the body to increase, thereby helping muscles relax, supporting blood circulation and improving digestion.

Note when practicing yoga for pregnant women in the second 3 months

The second 3 months is when the baby has grown much, the belly is also starting to show. Therefore, you need to keep a few things in mind:

• Limit strenuous exercise as this can increase your body’s need for oxygen and reduce the amount of oxygen delivered to your baby.
• Keep yourself cool during exercise because a high body temperature can harm the baby.
• If you find yoga uncomfortable, you can choose other gentle exercises like walking.
• Do not perform exercises lying on your back for too long and avoid twisting, twisting, pressing on the abdominal muscles.
• Don’t force yourself. If the body feels uncomfortable, stop immediately and rest.
• Limit back bending postures.

Yoga exercises for pregnant women in the second trimester

Here are the mid-trimester pregnancy yoga exercises that you can try:

Leg lift pose

This is a pretty fun and simple yoga pose. In particular, this exercise also helps to relax the hamstrings, abdomen and inner thighs to increase flexibility.

Doing:

• Lie on the right side. Put your left foot on top of your right
• Rest your right elbow on the floor, then lift your head and lean on your right hand.
• Place your left hand on your left thigh, gradually raising your leg as straight as possible.
• Move your left hand towards your left foot. Once the hands reach the toes, hold the position for a few seconds and lower.
• Repeat with the right leg.

Warrior Pose 2

Warrior Pose helps pregnant women increase self-confidence and strengthens upper body muscles such as back, ankles, knees and shoulders.

Doing:

• Stand up straight, feet about 90cm apart
• Rotate right foot 90 degrees outward, left foot inward 15 degrees. The heel of the right foot should be in line with the center of the left foot
• Raise your arms to shoulder height. Palms facing down and arms parallel to the ground
• Take a deep breath. As you exhale, bend your right knee so that the knee is directly above the ankle.
• Gently turn your head, look to the right
• Maintain your posture. Breathe evenly
• Repeat the pose with the left leg by rotating your left foot 90 degrees outward and your right foot inward 15 degrees

Triangle Pose

The triangle pose has a direct impact on the spine, helping to relieve tension in the spine and back.

Doing:

• Stand straight, feet wide apart. Spread your arms at shoulder height
• Keep the left foot still, step back the right foot, about 2 steps. Right leg slightly tilted to one side.
• Lean to the left, towards the left foot. Left arm straight down, toward toes, shins, or knees (or until your body can’t tilt any further)
• Raise your right arm upward, so that your hands are in a straight line.
• Eyes follow right fingers. Hold the position, breathe evenly.
• Return to the original position and repeat with the other side.

Thunder pose

Thunder pose should be done at least 30 minutes after a meal. This position helps pregnant women reduce the risk of stomach diseases such as acid reflux, stimulates digestion, reduces nerve impulses in the pelvic area and strengthens pelvic muscles. Make labor easy for women.

Doing

• Kneel on the floor so that the toes of both feet are touching but the heels are apart.
• Lower your butt to the inside of your foot, heels touching your side
• Place your hands on your knees, palms facing down or facing up.
• Back and head form a comfortable straight line

Cat Pose

The cat pose improves flexibility in the neck, shoulders, and spine. In particular, this position also has the effect of supporting the labor process.

Doing

• Start in a crawling position, with your palms shoulder-width apart and your knees hip-width apart.
• Inhale, raise your head and gently arch your spine toward the floor
• Exhale, bring your chin towards your chest and gently arch your spine up
• Repeat 5-10 times and be careful not to over stretch the body.

Downward-facing dog pose

In addition to strengthening the legs, downward facing dog also stimulates digestion, improves breathing, and brings mental calm.

Doing

• Kneel on both feet and hands, knees hip-width apart. Hands are shoulder-width apart, fingers spread wide and pressed firmly to the floor.
• Using arm strength, slowly push yourself up, legs straight.
• Move your arms forward and your feet back to lengthen your torso. Squeeze your thighs while moving
• Hold this pose for 1 to 3 minutes, paying attention to your breath. Then slowly bend your knees and return to the starting position.

Gentle neck rotation

This pose has the effect of releasing tension for the head, neck and shoulders.

Doing

• Sit up straight, turn your head back and forth left and right in a clockwise and anticlockwise circle with slow breathing.
• Rotate your shoulder blades back and forth, up and down clockwise and counterclockwise
• Do each movement 3-5 times

Through the above sharing, hope you have some useful information about yoga exercises for pregnant women in the second trimester. If you are pregnant and are afraid that the exercise will affect your baby, do not hesitate to download easyhealthylive.com and connect with a private yoga instructor.

Reference source

Yoga During Second Trimester of Pregnancy: Poses and Precautions https://parenting.firstcry.com/articles/yoga-during-second-trimester-of-pregnancy-possess-and-precautions/ Accessed: 2/27/2020