Top 9 Safe And Sound Yoga Poses For The Second Trimester Of Pregnancy

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The second trimester of pregnancy requires, first of all, making some space in your home…and body! But this is a great time, if you have a pregnancy like mine, because you enjoy every moment, especially that the mother-baby connection is even bigger.

The best part is that I never gave up yoga, and daily exercising helped me a lot during pregnancy and labor. I have to mention that this is my first pregnancy!

Ok, the following yoga poses are perfect for the second trimester of pregnancy, and are pretty safe because I, personally, tried them, and we are safe and sound!

So, future-mom-to-be, you can start “yoging ” around to be in the perfect state of mind and in the perfect shape when you’ll delivering the baby!


1 Cat-Cow Pose

Come onto your hands and knees with your shoulders stacked directly over your wrists and hips directly over your knees. Inhale, lift the crown of your head and broaden your collarbones. Exhale, round the back, feel your shoulder blades spread apart, and look in toward that growing belly of yours.


2 Downward Facing Yoga Mama

Walk your hands back underneath your shoulders, tuck your toes under, and lift your hips up and back. Wait! Keep your knees bent for a bit and really imagine your femur bones pressing back toward the wall behind you. I like to imagine my spine as a string of pearls—my goal is to make as much space between each pearl as possible. THEN, if you can keep without compromising that long spine, you can start to straighten your knees and bring your heels toward the floor.


3 Extended Side Angle Pose

A traditional Triangle Pose, if practiced with optimal alignment, is a good way to create more space in the body all on its own. But when you reach that top arm overhead, palm facing the floor, you might find a BIG stretch from the back heel up to your hips and all the way to the top fingertips. This, my friends, is what freedom feels like.


4 Puppy Pose

Walk your hands back underneath your shoulders, tuck your toes under, and lift your hips up and back. Wait! Keep your knees bent for a bit and really imagine your femur bones pressing back toward the wall behind you. I like to imagine my spine as a string of pearls—my goal is to make as much space between each pearl as possible. THEN, if you can keep without compromising that long spine, you can start to straighten your knees and bring your heels toward the floor.


5 Recycling Bound Angle Pose

On those days, Reclining Bound Angle Pose is a perfect choice. Not only is it extremely restful, it gently starts to prepare your body for the opening it’s going to be doing soon so you can bring that baby of yours into the world.


6 Savasana

Setting up a safe and comfortable Savasana is very simple. In the picture featured with this article, you can see the most ideal set-up for pregnancy. However, you can always make due even if you don’t have any props.


7 Triangle Pose

This pose will open the belly away from the rest of the body.


8 Wag Your Tail Pose

Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips. With an inhale, reach your chest forward as the heads of your shoulders move back toward your hips. Exhale, round the back and look in toward your baby. Complete a couple of rounds with your own breath. Then, come back to a neutral spine. Keep the rhythm of your breath going, but move your hips from side to side, as if you were a dog wagging its tail. Feel any tense or tight spots in your torso and feel free to tap into your mother’s intuition and linger for an extra breath in any position that feels good.


9 Warrior And Reverse Warrior

Come into Warrior 2 by stepping one foot forward between your hands (or, if you’re further along, it might be more comfortable to step to the outside of your hands to leave plenty of room for your belly!). Ground your back heel, and then brace yourself on your front thigh as you come to standing. Inhale, reach your arms wide. Exhale, flip the front palm up toward the ceiling and begin to arc back. Let your back hand go down the back leg. Feel the space you’re creating in your side body (Are you noticing a trend yet?). Then, moving with your breath, flow between the Warrior 2 and Reverse Warrior a couple of times before you switch sides.

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