Yoga Poses For Second
Trimester Pregnancy Part II
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| Butterfly Pose helps open the hips and stretch the inner thighs |
This is in continuation of the previous article
Second Trimester Pregnancy Yoga Poses Part I
Before reading this article please read the above article. We discussed four Yoga poses for second-trimester pregnancy in the above article.
5. Modified Camel Pose (Ustrasana):
Modified Camel Pose (Ustrasana) is a seated pose that can help stretch the front of the body, including the chest and abdomen.
Here's how you can safely practice Modified Camel Pose during the second trimester of pregnancy:
Find a comfortable seated position:
Sit on your knees with your shins and feet resting on the floor. Place a folded blanket or bolster between your thighs and calves for added support and to ease any discomfort in the knees.
Engage your core and maintain stability:
Draw your lower belly gently inward to engage your core muscles. This helps to maintain stability and support your growing belly.
Place your hands on your lower back:
Reach your hands behind you and place them on your lower back, with your fingers pointing downward. Press your palms against your lower back for support.
Arch your back gently:
As you inhale, begin to arch your upper back and lift your chest upward. Be mindful not to compress or strain your lower back. Allow the movement to be gentle and comfortable.
Tilt your head back:
If it feels comfortable, you can tilt your head back slightly and gaze upward. However, if this causes any discomfort or strain in your neck, you can keep your head in a neutral position or look straight ahead.
Hold the pose and breathe:
Hold Modified Camel Pose for a few deep breaths, feeling the stretch in the front of your body. Focus on expanding your chest and maintaining a sense of openness.
Release the pose slowly:
When you're ready to come out of the pose, release your hands from your lower back and slowly return to an upright seated position.
6. Butterfly Pose (Baddha Konasana):
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| Butterfly Pose helps open the hips and stretch the inner thighs |
Butterfly Pose, also known as Baddha Konasana or Cobbler's Pose, is a seated pose that helps open the hips and stretch the inner thighs.
Here's how you can safely practice Butterfly Pose during the second trimester of pregnancy:
Find a comfortable seated position:
Sit on a yoga mat or a cushion, ensuring that you have enough space around you. Sit with your back straight and legs extended in front of you.
Bend your knees and bring the soles of your feet together:
Bend your knees and bring the soles of your feet together, allowing your knees to open out to the sides. Gently draw your feet closer to your body, but only as far as feels comfortable. The closer your feet are to your body, the deeper the stretch will be.
Support your knees:
Place your hands on your knees and apply gentle pressure downward. This helps to encourage a deeper opening in the hips. You can also use props such as yoga blocks or folded blankets to support your knees if needed.
Lengthen your spine:
Sit tall and lengthen your spine, imagining a string pulling the crown of your head upward. This helps maintain good posture and ensures proper alignment.
Engage your core and relax your shoulders:
Draw your lower belly gently inward to engage your core muscles. Relax your shoulders away from your ears and keep your chest open.
Flutter your legs:
If it feels comfortable, you can gently flap your legs up and down, resembling the wings of a butterfly. This helps to release tension in the hips and encourages a gentle stretch.
Breathe deeply and relax:
Take slow, deep breaths, allowing your body to relax into the pose. As you exhale, you may find that you can deepen the stretch slightly. Avoid forcing the stretch and listen to your body's limits.
Hold the pose for a few minutes:
Stay in Butterfly Pose for a few minutes, enjoying the gentle opening and relaxation. You can gradually increase the duration as you feel comfortable, but always listen to your body and avoid any pain or discomfort.
7. Supported Bridge Pose (Setu Bandha Sarvangasana):
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| Supported Bridge Pose helps to release tension in the lower back and hips |
Supported Bridge Pose is a restorative pose that helps to release tension in the lower back and hips, while also promoting relaxation.
Here's how you can safely practice Supported Bridge Pose during the second trimester of pregnancy:
Find a comfortable surface:
Lie down on a yoga mat or a comfortable surface with your knees bent and feet flat on the floor. Ensure that your head, neck, and spine are aligned in a straight line.
Place a bolster or folded blankets:
Position a bolster or folded blankets horizontally under your lower back, right below your sacrum. The support should be firm enough to provide support but soft enough to allow for a gentle sink.
Adjust the height:
Depending on your comfort level and flexibility, you can experiment with the height of the support. You may need to add or remove blankets or adjust the height of the bolster to find the right level of support.
Relax your shoulders:
Let your arms rest comfortably by your sides, palms facing up. Allow your shoulders to relax and soften.
Engage your core and support your lower back:
Gently engage your core muscles by drawing your lower belly inward. This helps to support your lower back and maintain stability.
Lift your hips:
Press down through your feet and lift your hips off the ground, allowing the support to hold you in a gentle bridge shape. Adjust the position of the support if needed to ensure comfort and stability.
Find a comfortable position for your arms:
You can choose to keep your arms by your sides, extend them overhead, or place your hands on your abdomen for added connection and relaxation.
Relax and breathe deeply:
Allow your body to relax into the support and focus on deep, slow breaths. As you exhale, feel any tension or discomfort melting away.
Stay in the pose for several minutes:
Hold Supported Bridge Pose for several minutes, allowing yourself to fully relax and enjoy the benefits of the pose. If at any point you feel discomfort or strain, adjust the height of the support or come out of the pose.
Release the pose slowly: To come out of Supported Bridge Pose, gently lower your hips back down to the floor, remove the support, and return to a comfortable lying position.
8. Supported Reclining Bound Angle Pose (Supta Baddha Konasana):
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| Supported Reclining Bound Angle Pose helps to open the hips and promote relaxation |
Supported Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative pose that helps to open the hips and promote relaxation.
Here's how you can safely practice Supported Reclining Bound Angle Pose during the second trimester of pregnancy:
Prepare your props:
Gather a bolster, folded blankets, or pillows to support your body. You'll also need a folded blanket or bolster to place under your head and neck for added support.
Find a comfortable surface:
Lie down on a yoga mat or a comfortable surface, ensuring that your head, neck, and spine are aligned in a straight line.
Bend your knees and bring the soles of your feet together:
Bend your knees and bring the soles of your feet together, allowing your knees to open out to the sides. Place the support, such as a bolster or folded blankets, under your knees and thighs for additional support.
Place a support under your head and neck:
Position a folded blanket or bolster under your head and neck to support the natural curve of your neck. Adjust the height of the support to ensure comfort.
Relax your shoulders and arms:
Let your arms rest comfortably by your sides, palms facing up. Allow your shoulders to relax and soften.
Engage your core and support your lower back:
Gently engage your core muscles by drawing your lower belly inward. This helps to support your lower back and maintain stability.
Relax and breathe deeply:
Allow your body to relax into the support and focus on deep, slow breaths. As you exhale, feel any tension or discomfort melting away.
Stay in the pose for several minutes:
Relax in Supported Reclining Bound Angle Pose for several minutes, allowing yourself to fully relax and enjoy the benefits of the pose. If at any point you feel discomfort or strain, adjust the height of the supports or come out of the pose.
Release the pose slowly:
To come out of the pose, gently slide the supports away from your body. Bring your knees together and extend your legs, taking a moment to rest in a comfortable lying position.
Remember to listen to your body and modify poses as needed. It's important to avoid overstretching, particularly in the second trimester when the body's ligaments become more relaxed.
Stay hydrated, avoid lying flat on your back for an extended period, and if any pose causes discomfort or pain, stop and consult with your healthcare provider.
It's always recommended to practice yoga under the guidance of a qualified prenatal yoga instructor who can provide individualized guidance and support throughout your pregnancy.
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Compiled by: Paramjit Singh Rana
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