You are already in the second trimester of your pregnancy, congratulations! The morning sickness has probably disappeared and you feel better and more full of vitality: it is time to start practicing prenatal yoga safely. Do you have doubts about which yoga postures are the most recommended in the second trimester of pregnancy? We tell you so you can fully enjoy its benefits.
From week 12 of pregnancy, the great changes begin both physically and mentally and we have the great opportunity to become aware of them. We begin to feel our baby move and new sensations may appear so far never experienced. Everything is unique!
The practice of yoga, with gentle movements, is highly recommended from this moment and the following poses will help the pregnant woman to carry it better.
1. Cobbler pose (Baddha konasana)
This pose is a great way to start the practice by aligning the spine and giving more room for breathing to take pressure off the lower back. We will place some blankets or a cushion stuck to a wall to sit as long as the knees are at the same height or below the hips to release the pelvis and the pressure in the lumbar area. We close our eyes, gently place our hands on our belly and feel our natural breathing.
2. Cross-legged Side Stretch Posture
This pose is very rewarding for increasing the intercostal space and gaining more amplitude, creating space for the main muscle of breathing, the diaphragm. As gestation progresses, our breathing is compressed and generating space with opening postures will be very beneficial. Sitting cross-legged, we put our right hands on the floor. Left arm extended above the head and in line with the left ear. Then we switch sides.
3. Cat poses (Marjaryasana)
A very beneficial posture that is excellent for developing attention in all intervertebral spaces. Here we will pay particular attention to coordinating breathing with movement. We will place ourselves in quadrupeds on the knees and the palms of the hand. Hands at shoulder width with the whole palm and fingers wide open and knees apart, adapting the space that our belly needs, respecting all the natural curvatures of our back. As we inhale, we extend the spine, vertebra by vertebra, lengthening the entire sword. As we exhale, we bring the chin to the ground and the baby to the back, rounding the entire spine like an angry cat.
4. The Half Bridge (Setu Bandha Sarvangasana)
A posture that mobilizes and lubricates each segment of the spine, providing greater blood flow and greater flexibility. Depending on how comfortable we are in this position, we will keep it more or less time. Lie on your back with your legs bent and your feet hip-width apart. Keeping your feet in line with your knees. When inhaling, we begin to detach the spinal column little by little, when exhaling we go back down vertebra to vertebra. It is very important to keep your attention on your breath, your belly and your throat. Key points that we must always keep free.
5. Chair twist
Twists are especially good for stimulating your digestive system and all of your organs. Be careful not to force these postures, especially in the lumbar area and distribute the weight on the two buttocks evenly. Sitting on a chair with one side of the body towards the backrest, we spread our feet and knees to the width of the hips, supporting the soles of the feet. We grab the backrest with our hands and gently begin to rotate, without tensing the belly.
6. Ardha Uttanasana (on wall or chair)
This half-back extension posture is a wonderful posture for pregnant women to do at the end of the day, when our entire body weighs down and our belly feels a little tighter than usual. This asana adapted for pregnancy will help us feel lighter. A gentle stretch for the back and legs, which in addition to strengthening them, lightens the weight of the pelvis and will fill us with vitality.
All postures must be done with care and respect, towards ourselves and our baby. If we notice any discomfort or discomfort, it is preferable to undo the posture or ask for help to adapt it according to the possibilities and limitations that we experience.
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