Yoga For Second Trimester

 

Yoga For Pregnancy: Second Trimester. Routine By Liz Zduich of Namaste Inspired Athletics

Routine One. These routines are created to build strength in preparation for carrying the growing weight of baby and for labour.

1. Sukhasana – Easy Pose/Cross Legged with Side Bends (switch cross of legs for each side)

  • seated with legs crossed
  • sitting bones pressed into the ground
  • hands rested on lap
  • on an inhale find a tall spine
  • press right fingertips into mat to right side
  • inhale to lift left arm out to left side and then up overtop of body lengthening the left side of the body
  • continue to press left sitting bone into the ground and breathe into the ribs feeling the opening in the intercostal (between the ribs) muscles
  • pause for 2 breaths, then on an inhalation reach left arm toward the sky and exhale to return it to left side
  • change the cross of the legs and complete the same for the right side

2.Virabhadrasana II – Warrior 2 Pose 

  •    stand at the top of the mat, exhale to step back with the right leg at least one leg length
  •    keep left toes pointing towards the top of the mat, turn right toes out almost 90 degrees spreading toes wide and feeling the right pinky toe   connecting with the mat
  •    straighten the right leg without locking the knee and lunge into left leg until left knee is aligned over the left heel
  •    open hips and heart to right side of the mat and inhale to lift arms out to the side
  •    exhale to relax shoulder blades down and turn palms to face the floor
  •    turn head and gaze to look down the middle finger of the left hand
  •    remain for 5 breaths
  •    repeat with left leg at top of mat

 

3.Trikonasana – Triangle Pose

  • stand at the top of the mat, exhale to step back with the right leg approximately 3 to 4 feet
  • spread toes wide into mat
  • inhale to raise arms parallel to the floor
  • exhale to relax shoulder blades and turn palms down to face floor
  • open hips and heart to right side of the mat
  • engage quadriceps and keep both legs straight, but not locked
  • press back with right hip toward wall behind you and reach with the left arm
  • exhale to bend from the hip, not waist
  • reach right arm towards and extend left toward to ground
  • lengthen neck and if it feels good, turn gaze up toward the right fingertips
  • remain in pose for 3 breaths
  • repeat with left leg at top of mat

4.Viparita Karani – Legs-Up-the-Wall Pose

  •  sit sideways on right beside the wall with right hip against the wall
  •  exhale to lower body onto the floor and gently swing your legs up onto the wall
  •  reach heels away to feel hamstrings (back of legs) opening
  •  lengthen neck to relax shoulders into floor
  •  open arms out to the side at shoulder height
  •  bend at elbows into a “cowboy surrender” position with palms open to sky
  •  remain in pose for 3-5 minutes
  •  MODIFICATION 1: move sitting bones farther away from wall to decrease intensity of hamstring stretch
  •  MODIFICATION 2: if arm position is too intense and opening for the chest either rest arms out to side similar to that of Savasana in the first trimester, or rest palms on belly
  •  MODIFICATION 3: vary leg positioning to a wide ‘V’, or bring soles of feet together with knees open to the sidesSUGGESTION: having trouble sleeping? Do this pose at the head of your bed, so that when you have completed the pose you can spin yourself around without needing to stand up to get into bed. Great help for insomnia!

SUGGESTION: having trouble sleeping? Do this pose at the head of your bed, so that when you have completed the pose you can spin yourself around without needing to stand up to get into bed. Great help for insomnia!
5. Modified Savasana ~ essential to close each practice and give your body space for absorbing all the benefits of the practice you have just completed.  Once in the second trimester, it is contraindicated to lay on your back for extended periods of time.

  • Lay on your left side in a relaxed fetal position with a pillow or bolster under your head and between your knees
Please talk to your primary care provider about exercise in pregnancy, VictoriaMom wants you to stay healthy but cannot be responsible for injury.