Yoga for second trimester is one of the safest and most helpful ways to support your body during the “golden trimester.” In this stage, energy starts to return, morning sickness may ease, and you may feel more like yourself again. But even with this relief, your growing body brings new changes. Back pain, swollen feet, sleepless nights, and shifting emotions can appear. This is why second trimester yoga becomes a gentle and steady friend.
The second trimester yoga helps ease common aches, improve circulation, and support better sleep. Soft breathing and mindful poses calm your mind, reduce stress, and bring balance to your day. Many moms also say that yoga for second trimester helps them bond with their baby, making each session a peaceful moment of love.
Practising yoga at home adds more comfort. You can create a cosy, safe, and quiet corner that fits your needs. There is no travel, no pressure, and no fixed schedule. Home second trimester yoga feels simple, flexible, and cost-friendly.
Still, safety comes first. Every pregnancy is unique, so talk to your doctor or midwife before starting. Listen to your body and move only in ways that feel good.
In this guide, you’ll learn how to practise yoga for second trimester safely. You’ll explore gentle poses, easy modifications, breathing exercises, and tips to support your growing body. With the right steps, yoga can bring strength, comfort, and peace during the golden trimester.
What happens to your body during the second trimester?
The second trimester is often called the easiest stage of pregnancy, but your body is still going through many changes. Knowing what’s happening inside helps you understand why yoga can be so supportive right now.
Physical Changes
Your belly is growing, and your centre of gravity is shifting. This can affect your posture and balance. Many women notice stretching in the ligaments around the belly, which may feel like sharp tugs called round ligament pain. Back pain, pelvic girdle pain, or even sciatica may also appear as your body adjusts.
At the same time, you may feel more energy compared to the fatigue of the first trimester. In fact, many women enjoy a brief period of better balance before the belly grows heavier again. Blood volume increases, which sometimes causes swelling in the feet and ankles.
Hormonal Changes
The hormone relaxin softens joints and ligaments to prepare your body for birth. While this is important, it can also make your joints less stable. That’s why overstretching during yoga should be avoided. Gentle, mindful movement is safest.
Emotional and Mental State
For many, this trimester feels calmer and more joyful. Excitement about the baby grows. But it’s also normal to still experience mood swings or moments of worry.
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Why Yoga Helps
Your body changes a lot during pregnancy. Some days feel easy. Some days feel heavy or uncomfortable. Yoga meets all these changes with kindness. It gives your body soft movement and steady support. Gentle poses help ease back pain, hip tightness, and swelling. They also make your muscles strong so you can move with more comfort each day.
Breathing techniques play a big role, too. Slow, deep breaths calm your mind and relax your nervous system. This lowers stress and helps you feel more grounded. When your mind is calm, your body also feels safe and at ease.
Relaxation practices give you a chance to rest and reset. Even a few quiet minutes can lift your mood and bring peace to your heart. With yoga, you feel steady, strong, and more connected to your baby. It becomes a simple way to care for both of you.
Benefits of Yoga for Second Trimester
Yoga in the second trimester offers deep support for your changing body and mind. This stage is often called the “golden period,” and the right poses help you enjoy it with more comfort, strength, and calm. Here are the key benefits of a simple second-trimester yoga routine at home.
Back Pain Relief
As your belly grows, your lower back works harder. Gentle poses like Cat-Cow, Gate Pose, and supported forward folds ease tight muscles. They also help improve posture, which reduces daily pain.
Better Sleep
Rest can feel harder in the second trimester. Soft stretches and slow breathing relax the nervous system. Evening yoga helps release tension from the back, hips, and legs, making it easier to fall asleep and stay asleep.
Hip Opening
Your hips carry more weight during this stage. Hip-opening poses reduce stiffness, improve mobility, and create space for your baby. This also supports a smoother third trimester.
Pelvic Stability
Weak or tight pelvic muscles can lead to pain. Gentle strengthening poses like Goddess Pose and Warrior II help stabilise the pelvis. This supports your core and prevents discomfort.
Emotional Calm
Hormones can bring emotional ups and downs. Slow breathing, meditation, and grounding poses calm the mind. They help reduce stress, anxiety, and overwhelm, giving you inner peace.
Preparation for Birth
Second-trimester yoga builds strength in the legs, hips, and back. It also teaches you how to breathe through discomfort. These skills support your body and mind as you move toward birth.
Better Circulation
Swelling in the feet and legs is common. Gentle movement improves blood flow and reduces heaviness. This helps you feel lighter and more comfortable throughout the day.
A steady second-trimester yoga practice brings balance, comfort, and strength to your whole journey.
Essential Yoga Poses for the Second Trimester at Home
The second trimester often feels like the “golden time” of pregnancy. Energy returns, moods may feel lighter, and movement becomes easier compared to the first few weeks. Still, your body is changing quickly, and it needs both strength and gentleness.
Yoga in this stage helps you stay grounded, ease discomfort, and prepare for birth. The following poses are safe, supportive, and easy to try at home. Remember: always listen to your body, use props when needed, and check with your doctor before starting.
Best Standing Second Trimester Yoga Poses
Before we step into standing poses, let’s pause for a moment. The second trimester often brings more energy, and standing poses are a wonderful way to use it. These poses help you feel strong, balanced, and grounded. They also give your legs and hips the support they need as your belly grows. It’s a way to connect with your strength and prepare your body for the journey ahead.
Mountain Pose (Tadasana)
Benefits for the Second Trimester
- Improves posture as the belly grows
- Builds awareness of balance
- Helps release tension in the shoulders and back
How to Perform
- Stand with feet hip-width apart.
- Spread your toes gently on the floor.
- Roll your shoulders back and down.
- Lengthen through the crown of your head.
- Breathe deeply, feeling steady and tall.
Modifications for Pregnancy: Keep your feet wider for better balance. Place hands on belly or heart for grounding.
Safety Notes: Avoid locking knees. Keep the weight spread evenly.
Warrior II (Virabhadrasana II)
Benefits for the Second Trimester
- Strengthens legs and hips
- Improves stamina for labour
- Opens chest and shoulders
How to Perform
- Step feet wide apart.
- Turn the right foot outward, the left foot slightly inward.
- Bend the right knee above the ankle.
- Stretch arms out at shoulder height.
- Look gently over the right hand.
- Hold 3–5 breaths, then switch sides.
Modifications for Pregnancy: Shorten the stance for comfort. Use a chair or wall for support.
Safety Notes: Avoid sinking too deeply into the front knee.
Triangle Pose (Trikonasana)
Benefits for the Second Trimester
- Stretches hamstrings and inner thighs
- Opens chest and shoulders
- Improves posture
How to Perform
- Stand with feet wide apart.
- Turn the right toes forward.
- Stretch arms wide.
- Reach right hand toward the shin or a block.
- Lift left arm upward, opening chest.
- Breathe deeply, then switch sides.
Modifications for Pregnancy: Use a block or chair for the bottom hand. Keep the stance shorter for stability.
Safety Notes: Avoid a collapsing chest. Keep belly free and open.
Goddess Pose (Utkata Konasana)
Benefits for the Second Trimester
- Strengthens inner thighs and legs
- Opens hips for birth prep
- Builds grounding and stamina
How to Perform
- Stand with feet wide, toes turned out.
- Bend knees, lowering hips gently.
- Keep spine tall, shoulders relaxed.
- Place hands on thighs or in prayer at the heart.
- Hold for 3–5 breaths.
Modifications for Pregnancy: Place back against a wall for support. Rest hands on hips instead of heart if chest feels tight.
Safety Notes: Do not sink hips too low. Keep knees in line with toes.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits for the Second Trimester
- Relieves back pain
- Keeps spine flexible
- Encourages the baby into the optimal position
How to Perform
- Start on hands and knees in the tabletop.
- Inhale, drop belly, lift chest (Cow).
- Exhale, round spine, tuck chin (Cat).
- Continue for 5–8 rounds with slow breathing.
Modifications for Pregnancy: Place a blanket under your knees for comfort. Keep movement gentle, avoid deep arching.
Safety Notes: Move slowly to avoid dizziness.
Seated & Kneeling Poses
Seated & Kneeling poses are gentle, grounding, and safe in the second trimester. They open the hips, stretch the back, and bring comfort to tired legs. When practised at home, these poses also give you quiet moments to connect with your breath and your baby. These poses are designed to help you slow down, feel supported, and create space for peace within your growing body.
Easy Pose (Sukhasana)
Benefits for the Second Trimester
- Promotes calm and focus
- Stretches the hips gently
- Encourages upright posture
How to Perform
- Sit cross-legged on the floor.
- Lengthen spine, shoulders relaxed.
- Rest hands on knees or belly.
- Breathe deeply, eyes closed if comfortable.
Modifications for Pregnancy: Sit on a cushion or folded blanket to lift your hips. Keep legs supported with pillows.
Safety Notes: If the hips feel tight, extend one leg forward.
Bound Angle Pose (Baddha Konasana)
Benefits for the Second Trimester
- Opens hips and groin
- Supports pelvic flexibility
- Relaxes the lower body
How to Perform
- Sit with soles of feet together, knees bent outward.
- Hold feet or ankles gently.
- Sit tall, breathe into your hips.
Modifications for Pregnancy: Place cushions under knees for support. Sit on a block to tilt the pelvis forward.
Safety Notes: Do not force knees down. Keep movement gentle.
Gate Pose (Parighasana)
Benefits for the Second Trimester
- Stretches the side body and torso
- Improves breathing space
- Relieves tight ribs and waist
How to Perform
- Kneel with right leg stretched to the side.
- Place right hand on leg, left arm overhead.
- Stretch gently to the right.
- Hold for a few breaths, then switch sides.
Modifications for Pregnancy: Use support under the knee with a blanket. Keep stretch soft, not deep.
Safety Notes: Avoid overbending; keep belly open.
Tabletop Pose (Bharmanasana)
Benefits for the Second Trimester
- Builds gentle arm and core strength
- Form base for other poses
- Supports alignment awareness
How to Perform
- Come onto hands and knees.
- Keep wrists under shoulders, knees under hips.
- Spine neutral, gaze down.
- Breathe deeply, holding steady.
Modifications for Pregnancy: Place a blanket under wrists or knees. Keep movement light if wrists ache.
Safety Notes: Avoid sinking your belly too far; maintain a neutral back position.
Restorative Second Trimester Yoga Poses for Relaxation
The restorative and reclined poses are your moments of deep rest and release. In the second trimester, your body works harder each day, and these poses give it the care it deserves. With pillows, bolsters, or blankets, you can relax safely while supporting your growing belly. These poses are a gentle reminder to slow down, breathe deeply, and nurture yourself with love and ease.
Side-Lying Savasana
Benefits for the Second Trimester
- Deep rest
- Supports circulation
- Safe for the belly after 20 weeks
How to Perform
- Lie on the left side with knees bent.
- Place a pillow between your legs.
- Rest your head on a pillow or arm.
- Close your eyes and breathe slowly.
Modifications for Pregnancy: Use multiple pillows for full support. Hug a bolster for comfort.
Safety Notes: Always rest on the side, not flat on the back.
Constructive Rest Pose
Benefits for the Second Trimester
- Releases tension in the back
- Gentle grounding before bed
- Supports natural spine curve
How to Perform
- Lie on your back with knees bent, feet on the floor.
- Place a pillow under your head.
- Let knees fall inward toward each other.
- Rest your hands on your belly or chest.
Modifications for Pregnancy: After 20 weeks, prop up your upper body with pillows. Or shift to a side-lying variation.
Safety Notes: Avoid lying flat if breath feels restricted. Read this full article to learn what poses to avoid during pregnancy.
Supported Child’s Pose (Balasana)
Benefits for the Second Trimester
- Opens hips gently
- Relieves lower back pressure
- Promotes calm and grounding
How to Perform
- Kneel with knees wide apart.
- Place a bolster or pillow between your thighs.
- Fold forward, resting chest and head on the support.
- Breathe slowly into the back and hips.
Modifications for Pregnancy: Use extra pillows under the chest for comfort. Keep arms stretched forward or alongside the body.
Safety Notes: Avoid squeezing the belly. Always use support.
Yoga in the second trimester is about balance. It’s strength with softness, energy with rest. These poses are safe starting points, but your body knows best. Always listen, adjust, and move with care. With gentle practice, yoga can bring relief, confidence, and a deep connection with your baby during this golden stage.
Poses to Avoid in the Second Trimester
As your belly grows and your balance changes, certain yoga poses are less safe. Knowing what to avoid helps you protect your body and your baby. These guidelines make your second-trimester yoga routine at home safer and more comfortable.
- Avoid deep backbends: Strong backbends like Wheel Pose put pressure on the belly and lower back. They can also overstretch the abdominal muscles.
- Skip closed or deep twists: Twists that press into your belly limit space for your baby. Choose gentle, open twists instead.
- Avoid lying flat on your back for long: After 20 weeks, lying flat can press on the vena cava and affect blood flow. Choose side-lying or supported positions.
- Stay away from strong inversions: Headstands, handstands, and shoulder stands increase the risk of falls. They also place pressure on the abdomen.
- Do not practice deep core work: Movements like sit-ups, strong planks, or leg lifts can strain the abdominal wall and increase the chance of diastasis recti.
- Avoid overstretching: Relaxin makes joints softer. Move slowly and stay within a gentle range.
By avoiding these poses, your practice stays safe, soft, and supportive during the second trimester.
Breathwork (Pranayama) for Pregnancy
Breath is one of the most powerful tools in pregnancy yoga. It calms the nervous system, improves oxygen flow, reduces stress, and prepares both body and mind for birth. Practising gentle pranayama at home can bring peace and balance.
- Diaphragmatic Breathing (Belly Breathing): Sit or lie comfortably with one hand on your belly. Inhale slowly through the nose, letting the belly rise. Exhale softly, feeling it fall. This simple breath soothes the body, eases tension, and teaches calm focus for labor.
- Nadi Shodhana (Alternate Nostril Breathing): Use your right thumb to close one nostril. Inhale through the open side, then gently switch. Exhale and inhale through the other nostril. This practice balances the mind and settles emotions. Avoid if you feel congested.
- Ujjayi Breath (Victorious Breath): Inhale deeply through the nose, then exhale with a soft whisper sound in the throat, like ocean waves. It warms the body and keeps the mind focused. During pregnancy, keep it light and gentle, never forceful.
- Avoid Breath Retention (Kumbhaka): Holding the breath is unsafe in pregnancy. Always keep your breathing smooth, steady, and flowing.
With these practices, breath becomes your anchor. Maintain a steady, safe, and supportive environment throughout pregnancy.
Meditation & Relaxation
Pregnancy can feel like a journey filled with both joy and worry. Meditation helps reduce stress, create a positive mindset, and deepen your bond with your baby. Just a few minutes a day can bring calm and clarity.
- Simple Guided Meditation: Sit comfortably or lie on your side. Close your eyes and focus on your breath. Notice how each inhale brings energy and each exhale releases tension. You can also try a body scan, relaxing one area at a time. Add loving-kindness by silently repeating: “May I and my baby be safe, healthy, and at peace.”
- Visualization: Picture yourself moving through pregnancy with strength and grace. Envision a smooth birth and holding your baby with love.
- Savasana (Final Relaxation): End your yoga practice with side-lying Savasana. This gentle rest integrates movement, calms the mind, and gives space for deep relaxation.
General Safety Guidelines for At-Home Pregnancy Yoga
Practising yoga at home during pregnancy can be safe and rewarding, but a few guidelines are essential to protect both you and your baby.
- Consult Your Doctor: This is the first, non-negotiable step. Every pregnancy is unique, so ensure your healthcare provider agrees that yoga is safe for you.
- Listen to Your Body: The golden rule: no pain, no strain. If something feels off, stop immediately. Comfort should always guide your practice.
- Avoid Overstretching: Pregnancy hormones like relaxin make your joints softer and more flexible. This is helpful for birth but risky for yoga. Move gently and protect your joints.
- Skip Long Supine Poses: After 20 weeks, lying flat on your back can press on the vena cava, affecting blood flow. Instead, try propping yourself up with pillows or resting on your side.
- Stay Hydrated: Keep water nearby. Sip before, during, and after practice to prevent overheating and dehydration.
- Use Props Wisely: Blankets, bolsters, pillows, blocks, straps, and even chairs can provide comfort and stability. Props make yoga safer and more supportive.
- Be Careful With Twists: Gentle, open twists are usually safe. Deep, closed twists that press into your belly should be avoided.
- Skip Inversions: Unless you are highly experienced and your doctor approves, avoid poses that flip your body upside down. They can create unnecessary pressure.
- Avoid Core-Compressing Poses: Focus on gentle core stability, not crunching. The goal is support, not strain.
- Keep Your Footing Stable: Take wider stances for balance. A strong base prevents falls.
- Modify as Needed: Modifications are not weakness, they’re wisdom. Adjusting poses helps you practice safely, with strength and ease.
With these guidelines, at-home yoga becomes a safe, nurturing routine for your pregnancy journey.
Structuring Your Home Practice
A second-trimester yoga routine at home works best when it feels simple and flexible. Your energy may fluctuate each day, so choose a time and pace that feels comfortable. Aim to practice 3–5 days a week. Even short sessions can help your body feel open, strong, and relaxed.
To make things easy, here are three sample home routines you can follow:
15-Minute Routine (Quick Relief)
- 2 minutes of deep breathing
- Cat-Cow
- Warrior II
- Bound Angle Pose
- Side-Lying Savasana
20-Minute Routine (Balanced Flow)
- Mountain Pose
- Triangle Pose
- Gate Pose
- Cat-Cow
- Supported Child’s Pose
- Side-Lying Savasana
30-Minute Routine (Full Practice)
- Grounding breath
- Warrior II → Goddess Pose → Triangle Pose
- Cat-Cow
- Easy Pose breathing
- Supported Child’s Pose
- Side-Lying Savasana
Create a calm corner at home with a mat, pillow, or bolster. Keep your movements slow and gentle. When your space feels warm and safe, your practice becomes a soothing ritual that supports you through the second trimester.
Weekly Yoga Schedule for the Second Trimester
A weekly plan makes your second-trimester yoga routine at home easy to follow. It also helps you stay consistent without feeling tired or overwhelmed. This gentle schedule gives your body a mix of strength, stretch, and deep rest throughout the week.
Monday – Hip Opening + Breathwork
Start your week with soft hip stretches like Bound Angle Pose and Supported Child’s Pose. Add 3–5 minutes of belly breathing to calm your mind and release tension.
Wednesday – Standing Flow
Use your mid-week energy with a short standing sequence. Try Warrior II, Goddess Pose, and Triangle Pose. These poses build strength, improve balance, and support your growing belly.
Friday – Restorative Practice
End your week with slow, soothing poses. Side-lying Savasana, Supported Child’s Pose, and constructive rest help relax swollen legs, reduce back pain, and prepare you for better sleep.
Sunday – Full 30-Minute Combined Routine
Give yourself a longer session with breathing, standing poses, hip openers, and gentle stretches. This balanced flow supports your whole body and brings deep peace.
Use this weekly schedule as a guide, and adjust based on your energy. The goal is to feel safe, supported, and connected throughout your second trimester.
Conclusion
Yoga for second trimester can be such a gift. It supports your changing body, eases common discomforts like back pain or swelling, and helps you find emotional balance. Gentle stretches and mindful breathwork prepare you for birth while also deepening the connection with your baby. It’s more than exercise—it’s a nurturing practice for body, mind, and spirit.
Mama, this is your golden time. Embrace it with patience and trust. Listen to your body’s wisdom; it always knows what feels right. Yoga is not about perfection. It’s about moving with kindness, creating space, and honouring yourself each step of the way.
So, roll out your mat with confidence. Take each pose at your own pace, breathe deeply, and rest when needed. You are strong, capable, and beautifully preparing for the journey ahead. Every mindful moment you spend on the mat is a gift for both you and your little one.”