Yoga in pregnancy, the positions in the second trimester

Fonte: Alamy

To practise yoga in pregnancy is good for pregnant women. THE benefits there are many: for example, the reduction of nausea, constipation, pain due to water retention and mood alterations. A toned body, then, will also have fewer problems during labor and in the postpartum phase.

Read also: Yoga helps children under stress

It is important, before starting, to ask your gynecologist for authorization in order to avoid any problems. We asked Barbara Woehler, Master in Yoga Studies active at the Yoga Study Center of the city, what are the positions for the second trimester of pregnancy and we then explained them thanks to the indications given in the book "Pregnancy wellness yoga" by Tara Lee and Mary Attwood.


«All the sequences indicated for the first trimester of pregnancy can also be repeated at this time and after. The advice is to decrease the practice of asanas to avoid excessive fatigue; better devote oneself to breathing and concentration techniques »advises the expert.

So it is preferable to hold the positions only for a few minutes and in a very calm and relaxed way, without rushing. "The advice to avoid forcing or creating tension on the abdomen, as well as to perform the inverted positions, is always valid."

1. Pavanmutāsana

First lie down with your hands resting on your knees bent, open and feet raised, observe your breathing for a few minutes. "In this way we create relaxation in the lumbar area".

Then place your feet on the ground, with your legs a little apart and your hands on the abdomen in order to become aware of the spontaneous breathing.

2. Parvatāsana (Downward facing dog)

Exhale and place your feet and hands on the mat and rise with the pelvis in the position of Downward facing dog, a sort of triangle formed by feet, pelvis and arms.

Inhale and return to position of the Cat. He repeats the movement three times and then take a moment to rest in a squatting position. And then I stay in this position.

3. Malāsana (The Garland)

"The squatting position is important for preparing for childbirth, because it trains the opening of the inner parts of the thighs, the coxo femoral opening, and for training the perineum, which is also important in postpartum recovery" explains the expert.

Read also: Perineal gymnastics before and after childbirth: advice from the midwife to strengthen the pelvic floor

Start standing with your hands at your sides and legs together. Then begin to lower yourself exhaling, until you reach a squatting position with your feet together, the torso bent forward between the legs that are open and the hands holding the heels. Remain in the position for 3 breaths and then return to the starting position.

4. Vajrāsana (The Diamond)

It is a sitting position that is performed by kneeling while sitting on the heels.

Kneel on the mat keeping your legs and knees open with your hands placed forward on the ground, move your pelvis as in the cat with conscious breathing.

Read also: Yoga during childbirth, 4 exercises to relieve pain

5. Ardha setubandhāsana

From the lying position with the legs raised and the feet slightly apart, hands along the trunk, let the pelvis rise as you inhale, releasing the weight of the trunk on the feet. On the exhale you go down.

6. Savāsana

Finish the practice with a moment of rest: you can do it supine on the mat with your legs bent or to the side with one knee bent forward and your arm stretched out under your head. Remain in this position for a few minutes as your breathing and heart rate slow down. Focus on your breathing, but also on the thoughts and emotions aroused by the yoga session.

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