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Yoga for the Second Trimester of Pregnancy

Written and reviewed by The Kriya Yogi

Confirm with your midwife or doctor that yoga remains appropriate for your pregnancy before continuing into the second trimester, especially if anything has changed since an earlier check. Balance and space for the belly are the two main adaptations from this point onward.

Why balance changes, and what to do about it

As the uterus grows, the centre of gravity shifts forward, which changes balance noticeably even in postures that felt easy before. Widen the stance in standing shapes, use a wall for single-leg balances, and expect familiar poses to feel different.

Making room for the belly

From roughly mid-pregnancy, avoid any position that compresses the abdomen, including belly-down poses and deep forward folds without space between the thighs. Widen the legs generously in seated and kneeling positions.

Lying on the back

Lying flat on the back for extended periods can, in some women from the second trimester, cause supine hypotensive syndrome due to the uterus pressing on major blood vessels. Keep any reclined shape brief, propped on an incline, or replaced with a side-lying position if lightheadedness occurs.

Overheating and exertion

Continue to avoid heated rooms and any pace that leaves you breathless; a reasonable guide is being able to hold a conversation throughout the practice.

The sequence

  1. 01
    TadasanaMountain Pose

    Feet wider than usual, weight even, to accommodate the shifting centre of gravity.

  2. 02
    MarjaryasanaCat Pose

    Cat-cow with knees wide, belly hanging freely rather than compressed.

  3. 03
    Virabhadrasana IIWarrior II

    A stable, wide stance; a wall or chair nearby if balance feels unfamiliar.

  4. 04
    Baddha KonasanaBound Angle Pose

    Seated, back supported against a wall, cushions under both knees.

  5. 05
    ParighasanaGate Pose

    A gentle kneeling side stretch, knees wide, giving the belly room.

  6. 06
    Utthita TrikonasanaExtended Triangle Pose

    Hand on the shin or a block, avoiding any twist toward the front leg.

  7. 07
    Supta Baddha KonasanaReclining Bound Angle Pose

    Propped on an incline rather than flat, for a short, comfortable rest.

  8. 08
    ShavasanaCorpse Pose

    On the left side with cushions between the knees and under the belly.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Cautions

  • Confirm with your midwife or doctor that yoga is still appropriate, especially if anything has changed since earlier in pregnancy.
  • Avoid lying flat on the back for extended periods; use an incline or side-lying position instead.
  • Avoid deep twists, belly-down poses, and any abdominal compression.
  • Widen stances and use walls or chairs for balance shapes as the centre of gravity shifts.
  • Any bleeding, reduced fetal movement, severe headache or swelling: contact a clinician immediately rather than continuing practice.

What the evidence supports

Randomised trials of second- and third-trimester prenatal yoga report modest improvements in reported stress and comfort, with a good safety record when classes are specifically designed for pregnancy. Evidence is generally from small to moderate trials rather than large-scale research.

Questions about second trimester

+ Can I lie on my back in yoga during the second trimester?
Briefly is usually fine for most women, but propped on an incline or on the side is safer for longer holds from this stage.
+ Is it normal for balance to feel different now?
Yes, the shifting centre of gravity changes balance noticeably; wider stances and wall support help.
+ Can I still do standing poses?
Yes, with a wider base and support nearby, most standing poses remain appropriate through the second trimester.
+ Should twists be avoided completely?
Deep twists that compress the belly are avoided; gentle, open twists from the shoulders can sometimes be fine with clinician guidance.
+ What if I feel breathless during practice?
Slow down immediately and rest; breathlessness is a signal to reduce intensity, not push through it.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.