Sample Sequence-second trimester

25 Dec


Breath Awareness

  • Grounding and centering by becoming aware of the breath
  • Practicing full body breathing
  • Setting a personal intention for the class

Preparatory exercises

Gentle seated exercises to release muscles and prepare for practice such as:

  • •Side opening stretches
  • •Neck stretches
  • •Bidilasana (cat/cow pose)
  • •Chest opening

Standing Sequences

Standing poses are great for building strength in the legs and increasing circulation to avoid swelling in the feet and ankles. Standing poses may be performed against a wall or with a chair to promote stability and decrease pressure on the pelvic floor. Only hold each pose for a short period of time to avoid straining.

  • • Utthita trikonasana (extended triangle pose)
  • • Utthita Parsvokanasana (extended side angle pose)
  • • Virabhadrasana I.III (Warrior I-III)

Balancing yoga poses such as Vrksanana (tree pose) and ardha chandrasana (half-moon pose) may be performed by the wall.

Avoid twisting standing poses as these can compress the abdomen.

Seated postures (forward extension)

Gentle forward bends which do not compress the abdomen may include upavistha konasana (wide-angle seated forward bend)

Hip openers

Hip openers should be a key focus because of the flexibility needed for delivery, but remind students not to overstretch due to increased elasticity. Try:

  • • Baddha konasana (bound angle pose)
  • • Kapotanasana (pigeon pose)

Pelvic floor

Gentle pelvic floor toning exercises are good, but avoid intense abdominal or core work due to the delicate state of the uterus

Spinal Twists

Open seated twists relieve aches in the lower back and encourage proper posture. Try:

  • • Parivrtta janu sirsana (revolved head-of-the-knee pose)
  • • Marichyasana I (Marichi’s pose)

Back extension and inversions

Poses such as Supta Padangusthasana (Reclining Big Toe Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), and Supta Virasana (Reclining Hero Yoga Pose), which increase circulation to the legs, open the hips, and relieve the back, can be done on an incline by using blankets or a bolster to elevate the student’s upper body past 20 degrees.

Viparita karani (Legs up the Wall pose) for varicose veins; modified inversions such as resting the feet and legs to help reduce pressure on varicose veins and hemorrhoids; help ease and prevent swelling in the legs from fluid retention and improves heart and lung function.


Always include a long relaxation or savasana. Include the baby throughout the class, but especially in meditation, prompting connection between mother and child.


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