By the second trimester of pregnancy, many women have shaken the morning sickness and constant exhaustion that accompanies the earlier stages; they're now feeling better, excited about the pregnancy and optimistic to face the remainder of the journey. In this time they may also be noticing the quicker weight gain and the strain that can cause on back and leg muscles. This is a great opportunity to begin prenatal yoga, if not already started throughout the first trimester.
How Prenatal Yoga Can Ease Strain in the Second Trimester
Prenatal yoga is a popular stretching exercise program directed towards facing the increasing limitations of pregnant women. Strenuous workouts are out of the question at this stage of pregnancy, and many women may be feeling frustrated at being unable to keep up an effective exercise regime. By practicing prenatal yoga, women can stretch core muscles that are being overworked from the strain of the extra weight and can learn to relax and let tensions go.
The stretching and deep breathing is a great way to work out the parts of the body that are being affected by the extra weight. Adapted poses created for pregnant women help to open the hips and pelvis, relieve tension in the back, and increase muscles in the legs. These are also more beneficial when carried out through the third trimester as well.
Adapted Poses to try for Second Trimester Prenatal Yoga
In the first trimester, women may have been able to do many of the regular yoga poses, with some exceptions. But as they grow bigger and movements become a little more restricted, the adapted poses need to replace the regular ones. Some great yoga poses for the second trimester are the pigeon, triangle and cat-cow poses. These are optimal for opening the hips, stretching inner thighs and relaxing the back.
For best results, detailed instruction of the pigeon and triangle poses can be found at the yogajournal.com.
The cat-cow pose is a little easier: Begin on hands and knees. Keep back straight and align hands with shoulders and knees with hips. From this position, inhale and drop stomach down, shoulders straight, looking up towards the ceiling. While exhaling, round back and drop head down looking towards the navel, feeling the stretch through the whole body. Repeat this pose several times.
Health and Safety Tips for Prenatal Yoga in the Second Trimester
Be sure not to overdo it when trying any of these yoga poses. It is important to drink plenty of water while exercising and to take breaks whenever feeling over-heated or over-tired. If any of the prenatal yoga poses seem too difficult, try a few others, and then come back to it when more experience has been gained. Everyone has their own limitations and stamina, don't be ashamed if some other women can do these poses more easily, take it slow.
Prenatal yoga is very beneficial in the the second trimester, but expectant mothers should ease into it and take any necessary precautions. Every pregnant woman can soon feel the physical and emotional benefits of this exercise.
