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Asana for the second trimester of pregnancy (part 2)

by Jade Nichols (follow)
Women's Health (40)      Yoga (29)      Pregnancy and Birth (21)     
In my previous article I wrote about the benefits that yoga during this stage of pregnancy can bring to a woman, and wrote briefly about some of the poses that are specifically good for this time. Following that article, here are some more postures which are particularly beneficial for a pregnant woman in her second trimester (13-27 weeks).

Pregnant women usually find it easier to achieve a state of yoga as there is already a strong inner connection and awareness during this time.

Trikonasana/Triangle pose

Benefits:
Improves balance
Strengthens legs
Stretches side body
Opens shoulders
(stance should be less wide than usual)



Marjarasana/Cat/cow pose

Benefits:
Stretches and strengthens back, torso and neck (good lower back stretch especially if you have been suffering from back pain during the pregnancy or are starting to).
Massages internal organs

prenatal yoga, asana, catcow, marjarasana, asana, stretch, health, yoga


Virabhadrasana
(A very good pose for gaining some quick energy, it is revitalising and increases your stamina).


Benefits:
Strengthens and tones the arms, legs and lower back.
Improves stamina, balance and awareness of alignment .
Releases stress in the shoulders very effectively in a short span of time.

warrior2, warrior pose, yoga, asana, pregnancy, prenatal yoga


Anjaneyuesana/Low lunge

Benefits:
Develops stamina and endurance in thighs
Strengthens glutes and quads.
Stretches psoas muscle and hips/releases tension in hips



(Modify this low lunge so that your hands are leaning on blocks, not in the air)

Utkata Konasana/Goddess pose

This is currently my personal favourite pose. It makes me feel liberated, strong, and releases tension in my hips.

Benefits
Creates space in pelvis (great preparation for labor)
Stretches and strengthens quads, inner thigh muscles, groin, hips, chest, shoulders, upper back and arms.




Tips:
Please make sure you are practicing these asanas correctly. You do not want to pull any muscles or over-stretch during pregnancy.
Be sure that the postures that you are in are not restricting your breathing in any way but facilitating it and allowing you to take big, full breaths.
Postures that strengthen your legs (mainly your thighs) are great because you might be needing strong legs to get into comfortable positions that you want to give birth in, such as a squat.

Related articles
Asana for the second trimester of pregnancy (part 1)

Categories
#Yoga
#Pregnancy and Birth
#Women's Health
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