Yoga asanas for the second trimester is a small way pregnant women can feel better. Yes, it is a special time for us expecting moms but its also a time wrought with aches and pains of all kinds. If there are no complications, nothing should stop you from continuing to do what you love, with just a few tweaks here and there to accommodate the needs of the baby growing inside you! Exercising is no exception, and when it comes to being physically active during pregnancy, it is imperative that you take extra care. Yoga is a form of exercise that pregnant women can consider, and the safest way to practise yoga during pregnancy is to look for a prenatal yoga class with a certified instructor. However if you are a working mom like me or just dont have the time, you can do yoga asanas by watching a few youtube videos. I am following the prenatal yoga videos of former Miss Universe Lara Dutta. She launched her prenatal yoga DVD titled ‘Heal with Lara’ under pre-natal yoga expert Tonia Clarke. And if you are pregnant you should definitely look at her videos. Every trimester needs a different set of asanas though so please ensure maximum care while practising yoga.
How yoga helps during pregnancy
Yoga provides holistic health benefits for to-be-mothers:
- Yoga asanas help keep the body supple. They relieve tension around the cervix by opening up the pelvic region. This prepares to-be-mothers for labor and delivery.
- Yoga and pranayamas can train you to breathe deeply and relax consciously, helping you face the demands of labor and childbirth.
- Yoga helps alleviate the effect of common symptoms such as morning sickness, painful leg cramps, swollen ankles, and constipation.
- Yoga asanas also help pregnant women recover faster post-delivery.
Yoga precautions for pregnant women
- During the advanced stages of pregnancy, avoid yoga asanas that put pressure on the abdomen.
- For the first trimester of pregnancy, do standing yoga poses. This will help strengthen the legs and enhance circulation. It can even reduce leg cramps.
- During the second and third trimester, reduce the time spent holding asanas to prevent fatigue. Substitute with breathing exercises and meditation.
- Avoid practicing yoga from the 10th to the 14th week of pregnancy since these are crucial times.
- Avoid doing inversion poses.
- Listen to your body and do as much as you can without undue effort.
Yoga poses to avoid during pregnancy
- Naukasana (Boat Pose)
- Chakrasana (Wheel Pose)
- Ardha Matsyendrasana (Sitting Half Spinal Twist)
- Bhujangasana (Cobra Pose)
- Viparita Shalabhasana (Superman Pose)
- Halasana (Plow Pose)
Instead of writing more about the poses, I leave you with some pictures of pregnancy yoga asanas that I do, especially in the bed! Everytime I have pains or back ache, I turn to my trusted yoga poses and i start feeling better in no time.
Hope this helps all those who are expecting! Remember to stay active and practise caution. Listen to your body, pay heed to what its telling you and breathe in and breathe out. Follow more of my pregnancy journey on my Instagram page.