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Share Seven yoga postures for pregnant women: asanas recommended for the second trimester

Lucy Ortega @LucyUMM

Previously we have shared several articles in Babies and more where we talk about the benefits of practicing yoga in pregnancy, one of the most appropriate exercises to perform during this stage. A few days ago I showed you the postures or asanas that you could perform during the first trimester of your pregnancy.

We continue now with the next part of this special yoga series, and we share seven postures for the second trimester of pregnancy .

Yoga in the second trimester of pregnancy

Again we consulted with Melissa Aguilera de Namasté Yoga, who is certified as a prenatal yoga instructor, to tell us what it is like to practice yoga in this second trimester and what are the positions she recommends.

This trimester is the most comfortable of the pregnancy, because the discomforts of the first one have been left and your belly, although it is already well-known, still gives you a lot of freedom of movement. It is the ideal time to strengthen the muscles of the back and legs, so that you can prepare for the weight load they will carry in the coming weeks.

In this trimester your balance point will move as your baby grows, so although it is good to practice balancing postures because they fill the muscles and bones with blood and oxygen, you should exercise caution and do them gently, leaning on a wall if it is necessary.

Yoga postures for the second trimester

As mentioned, in this second quarter the important thing is to strengthen the muscles of the legs and back, so it is recommended to make postures that meet this goal.

It is important to try to avoid the postures in which you place on your back or perform them for a short time, because all the weight of the uterus falls on the back, the intestines and the inferior vena cava, which is responsible for returning to the heart the blood that comes from the lower part of the body.

Virabhadrasana I

Virabhadrasana I or Posture of the Warrior I, is the beginning of the three versions of the Warrior's Posture. Starting at Tadasana or the Mountain Pose that we saw in the first quarter, inhale and separate the feet approximately one meter. Then, turn the right foot 90 ° out, followed by the torso and hips. Flex your right leg to a right angle and lift your arms up, following your hands with your eyes. We share a video of the step by step, to correctly make the Position of the Warrior I:

This posture helps strengthen various muscle groups, including chest, shoulders, arms, back, thighs and ankles. It also helps to improve coordination and increase the ability to concentrate.

Virabhadrasana II

Virabhadrasana II or Posture of the Warrior II, is the posture that follows Guerrero I and in which "the warrior" is in position of attack. Starting again in Tadasana, separate the legs and raise the arms to the sides, keeping them in a straight line with the shoulders and palms facing down. Then, turn the right foot 90 ° outward and flex the right leg to a right angle. In this video the position of Guerrero II is shown step by step:

Like the Posture of Warrior I, this position serves to strengthen the muscles of the back, chest, shoulders, arms and legs, as well as helping to gain balance and stability.


Balasana or Child's Posture, is a posture of relaxation that allows us to rest. We begin by placing ourselves on our knees on the floor and sitting on our heels. In the case of pregnant women, the knees should be separated to allow us to bend down and leave room for the belly between the legs. We lean until we touch the ground with our foreheads and place our arms at the sides or in front of our body.

The benefits of the Infant Posture are the stretching of the lower back, stretching of the shoulders (when the arms are placed in front), relieving tired feet and reducing or relieving stress and fatigue.


Bitilasana or Posture of Cow, is one of the basic postures of yoga and that is regularly accompanied by Marjaryasana or Posture of the Cat, of which we will speak later. Start by placing yourself on the floor supporting your knees and hands, as if you were forming a table with a straight back. Inhale and elevate your pelvis and your head, while lowering the stomach. Exhale and return your back to its straight position.

This posture helps to stretch the muscles of the back, tone and strengthen the arms, stretch and strengthen the neck muscles and improve coordination.


Marjaryasana or Cat Posture, is similar to the Cow Posture, and is usually practiced with her. It starts just like that posture, but instead of lowering the stomach while inhaling, you should arch your back and put your abdomen.

This posture helps reduce tension, strengthen the back and pelvic area, promote flexibility of the spine, correct bad posture and control the mind.

Setu Bandha Sarvangasana

Setu Bandha Sarvangasana or Posture of the Bridge, another initial posture of yoga, receives this name because of the way the back does when lifting it. Start in Savasana or Posture of the Corpse, which we saw in the postures of the first trimester, bend the knees and place the feet apart, trying to place them as close as you can to your hands. Inhale and lift the hips and then the back of the floor, while arcing the spine slightly. Breathe evenly for a few seconds and then slowly lower your back and hips to the floor.

This posture helps to stretch the chest, neck and spine, as well as reduce fatigue, back pain, headache and insomnia. Like many other yoga postures, it also relieves stress and brings a sense of well-being.

Adho Mukha Svanasana

Adho Mukha Svanasana or Dog Posture down, is one of the best known yoga postures and is a posture of transition or rest. This position can start in two ways, but in the case of pregnancy, the ideal is to start standing.

Beginning in the Tadasana posture or the Mountain Pose, we spread the feet wide of the hip and raise the arms to the sky. Then we flex the hips until our hands touch the ground and then we take a step back, so that we are forming an inverted V. To exit or finish this position, we can bend the knees and move to Balasana or Child's Posture.

In this posture we stretch the entire posterior chain of our body: back, shoulders and buttocks, which helps to strengthen the muscles of the back, neck, shoulders and abdomen. In addition, it helps improve blood circulation.

General recommendations

Remember that before beginning or continuing any exercise routine in pregnancy, you should always consult your doctor and wait for him to give you authorization to do so. When practicing asanas or yoga postures, you should not try harder than expected. If you feel that you lack air when making a posture, it is better to stop and avoid it, because it means that you are trying too hard.

Photos | iStock
In Babies and more | Seven yoga postures for pregnant women: asanas recommended for the first trimester, Yoga for pregnant women: benefits, contraindications and precautions