Many expectant mothers enjoy the second trimester of pregnancy. They no longer have morning sickness, and the baby is not large enough to crowd the abdominal organs. Big changes, however, are on the way, and anecdotal and scientific evidence shows that Yoga can help.
Yoga and Progesterone
The hormone progesterone, which rises during pregnancy, relaxes the walls of blood vessels and loosens smooth muscles, improving circulation and helping the digestive system do its job. As a result, blood pressure falls, and the body absorbs more nutrients. Relaxin, another hormone influenced by progesterone, softens connective tissue, making ligaments and joints more flexible.
What Not to Do
• Hot Yoga, also known as Bikram Yoga
• Deep forward or backward bends
• Poses that require lying flat on the back or the belly
• Strenuous twists that work the deep abdominal muscles
• Standing poses with no support
• Inversions
Poses for the Second Trimester
• Warrior Poses I, II, III
• Extended Side Angle Pose
• Extended Triangle Pose
• Tree Pose
• Half Moon Pose
Hip and chest openers reduce back pain, increase flexibility and improve balance. They also release negative emotions held in the first and second chakras and move energy through the body. These poses can be adapted with the use of folded blankets, pillows or chairs.
• Reclining Big Toe Pose
• Cow Face Pose
• Reverse Prayer Pose
• Reclining Hero Pose
• Reclining Bound Angle Pose
While prenatal classes offer the bonus of a built-in support group, not everyone has access. Those who practice at home might work with a certified prenatal Yoga instructor to establish a safe routine or use one of the many videos for pregnant moms.
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