Yoga in the second trimester

29 - Yoga in the second trimester

Slowly you will realize that a second person is doing yoga with you. Also, nausea and weakness of the first-trimester decrease. Yoga in the second trimester is all about loosening tension and strengthening the lower back. Due to the growing belly, it often happens that the pregnant woman gets a hollow back. Yoga helps to counteract this and to keep the back healthy and strong. In addition, the focus is now on connecting to the baby. You already feel kicks and hiccups and you probably feel more connected to your little miracle than in the first trimester. Now you can get used to the thought of becoming a mother.


♥ Mindfulness - listen to your body and its limits

♥ Do whatever feels good

♥ Get ready for the birth - open your hips, strengthen your back and learn relaxation techniques


♦ Prone Position - All asanas that are pushing your stomach are now taboo.

♦ Jumps - Active sequences in which the asanas are joined by jumps are not good for your baby.

♦ Twisting - Twists should now no longer be executed on the closed side. Do not squeeze your baby unnecessarily.

Asanas - Yoga in the second trimester

You may feel an increase in energy thanks to the pregnancy hormones and can, therefore, practice any form of yoga from the fourth to the sixth month. The following asanas are especially conducive to the current changes in your body and mind:

eka_pada_rajakapotasana _yog_temple_yoga_in_the_second_trimester

Eka Pada Rajakapotasana Preparation (preparation for one-legged king dove) opens the hips and strengthens all organs in the lower abdomen. It also releases emotions in this area.


Kandharasana (shoulder pose) relieves tensions in the lumbar spine and promotes digestion. Helps build bridges between different aspects of life.


Parvatasana (mountain) is good for strengthening the back and legs. The legs should be hip-width apart to leave some space for the growing belly.

ekapadapranamasana _yog_temple_yoga_in_the_second_trimester

Eka Pada Pranamasana (one-legged-prayer-pose) improves posture and strengthens the back and balance. Helps you to find your balance in this exciting time.

Pranayama - Yoga in the second trimester

nadi shodhana, Yog Temple, Yoga in Europe

Pranayama is a key element of your yoga practice in the second trimester as well. Nadi Shodhana or alternate nostril breathing not only cleanse your energy channels but also helps to increase your lung volume. This breathing can also be used at birth as relaxation between contractions. Our detailed video tutorial for Nadi Shodhana can be found here.

Your pregnancy should be a sacred time for you and your partner. You should not put too much stress on yourself. But from time to time it happens that we get upset. Ujjayi Pranayama can help you to re-center your mind and relax. Imagine that you are breathing on a mirror. Now do the same with your mouth closed. Your vocal cords are narrow and the air flow gets finer. Hold this noise first while exhaling and after some practice also while inhaling. You can also do this pranayama during the asanas.


Meditation - Yoga in the second trimester


During pregnancy, you can use meditation to relax, unwind and connect to your baby. In addition to so-called 'guided meditations' (I put this under quotes because such relaxation exercises are not meditation in the true sense), you can also try authentic meditation techniques such as mantra meditation, breathing meditation or walking meditation.

A simple form of mantra meditation combined with breathing meditation is the 'so-hum meditation'. 'So-hum' means 'I am'. You sit down in a quiet place, close your eyes and start to breathe calmly. As you inhale, you think 'So' and exhale 'Hum'. Do this for 15-20 minutes and observe how your entire organism calms down.

Walking meditation is an active form of meditation where you walk barefoot in the house or in the grass and concentrate on the sensations. Perform the movements very slowly and consciously. Pay attention to what your feet feel, how to shift your weight, and how you circle your hips.


Mantra Chanting - Yoga in the second trimester

Mantra chanting is an ancient technique where one repeats a syllable, word or phrase that expresses certain qualities. The vibrations of this quality are then transferred into our body and mind. Mantra chanting promotes certain qualities in us and also transfers them to your baby. Choose a suitable mantra for you and repeat it every day for a few minutes. This can be during a walk in nature, as a completion of your yoga session or just in when you find the time. Examples of mantras: Aum, Gayatri Mantra, 'I create a miracle', 'I am', 'I love myself' ...

Share questions, suggestions, and testimonials in the comments! 🙂