How to Do Pre-Natal Yoga in the Second-Trimester

Striking the right balance with prenatal yoga during the second trimester can be challenging. On one hand, you are probably starting to feel big and unwieldy, especially if this is your first pregnancy. On the other hand, you know that getting exercise during pregnancy is important, and there are several more months left to go. During the second trimester it's a good idea to concentrate on staying as active as possible, while beginning to incorporate the deep relaxation poses that will help you get through the final stages of pregnancy and labor.

Difficulty: Moderate

Instructions

1. Begin with some warm-up sequences. If you're unfamiliar with yoga it is probably a good idea to take a prenatal yoga class or at least get a book, but if you are used to doing your own yoga practice at home, you can probably continue with minor variations. Especially if yoga is your major form of exercise, it's important to make sure the first part of your session is pretty active so you can get some aerobic benefits. Many traditional yoga classes start with the sun salutation sequence for this reason, but during the second trimester you may begin to have difficulty with parts of the sun salutation because your belly gets in the way. Try an adapted form of the sun salutation; for example, eliminate the forward bends, or just do a variety of standing poses like warrior, squats, gentle side bends and one-leg balances, trying to build up a moderate amount of energy and warmth.

2. Consider eliminating any pose from your practice that is precarious or puts you at risk of falling for any reason, and remember that your sense of balance may be somewhat off. If in doubt, do challenging poses with a prop such as a wall or a stable chair that you can brace yourself against or grab if you start to lose your balance.

3. Adapt any pose that includes lying on your front or folding your body in half, because these poses don't account for your burgeoning belly. Try adapting bending poses by spreading your legs, for example, by trying to touch the ground with your legs shoulder-width (or wider) apart instead of touching your toes. This adaptation will work for a large number of poses, and allow a space for your belly in between your thighs.

4. Consider adding some poses with specific prenatal benefits when you've done what you can from your usual yoga routine. Squatting and lunging poses are great for developing leg strength, which you may need in labor depending on your birth plan. Deep squats and straddle stretches are useful for opening your hips. The cat/cow pose is very relaxing, can ease lower back pain, and even helps to position the fetus properly for birth. In general, lots of gentle stretching is good for relaxation.

5. Finish with shavasana. During pregnancy, it's even more important than usual to finish your yoga practice with a period of relaxation. You can still lie on your back if you are comfortable, but some women find that difficult beginning in the second trimester. Relaxing alternatives include a modified front-lying position with your hands folded under your head and one bent leg out to the side, or a cross-legged seated position. Calm your mind and concentrate on your breathing. If you like, this is a good time to do some visualization related to the baby you are carrying or preparing yourself for birth.

Tips & Warnings

• It's not technically yoga (although there are similar practices in yoga), but the Kegel exercise is an important one during pregnancy, and can easily be incorporated into your yoga practice. If you're unfamiliar with this technique, ask your prenatal care provider.
• While it's good to work out aerobically during pregnancy, don't overdue it. If you start to feel dizzy, out of breath or overheated, take a break before continuing your workout.

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