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The second trimester of pregnancy is period in which it starts becoming obvious from physical appearances that you have become pregnant. The body starts expanding to accommodate the growing size of the fetus. This growth affects a lot of things, and this includes your ability to perform yoga.
Condition of body during second trimester
The muscles and joints in the body become quite loose by the time pregnant women step into the second trimester. Pregnant women who perform yoga now increasingly suffer the risk of losing their balance. It would become difficult for them to hold a pose for a long time. Hence, they need to take special care at this moment.
Yoga poses for second trimester
The second trimester makes the body adjust to the rapid growth of the fetus inside the body. Thus prenatal yoga for II semester aims at making the body flexible enough to facilitate easy birth.
The main area of focus is the hips. Hence, hip-opener poses such as Ardha Chandrasana , Baddha Konasana , Knee to Ankle pose, Pigeon pose, Triangle pose, and Warrior II pose are the best.
Apart from these hip-opener poses, you can also do poses to align the fetus into correct birth position. The Cat-Cow pose is the best pose for this purpose.
Poses to be avoided during second trimester
Just like you have a list of poses to be done in the second trimester, there is list of poses that should not be done during the Second Trimester. These include the following:
* Pranayama
* Inversion poses
* Twisting poses such as Ardha Matsyendrasana
* Jumping
* Full Wheel pose
* Navasana- Boat pose
* Cobra pose
* Bikram yoga
* Ashtanga yoga
Precautions to be taken during second trimester
The most important precaution that they need to take is to perform yoga poses in a slow but steady manner, avoiding any rushing into a yoga pose. The body starts to open up significantly during the second trimester.
A hormone named relaxin is secreted into the body which facilitates the softening of muscles and bones. Any extra or sudden pressure during this stage, then, makes the body structure prone to sustaining injury. This can be a serious thing. Hence, pregnant women should take great care while slipping into or coming out of yoga poses.
The use of props
The use of props in second semester becomes increasingly important. It is highly necessary to adapt the increasing size of the belly into the different yoga poses. An example is the Setu Bandha Sarvangasana (Bridge pose) . The pose, an alternative to the Full Wheel pose mentioned above, can be performed with the help of a block placed under the sacrum. Talking to yoga teachers is something which can help you get more information about such use of props.
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