Pregnancy is a beautiful transformation — but it also brings physical, emotional, and hormonal changes that require specialized care. At My Yoga Vibe, our Prenatal Yoga program is thoughtfully designed for women at every stage of pregnancy, guided by certified prenatal yoga therapists who understand the anatomy, risks, and emotional needs of an expecting mother.
Our online classes provide a safe, nurturing space where you can move, breathe, relax, and connect deeply with your body and your baby — from the comfort of your home.
Trimester 2 Prenatal Yoga Weeks 13–27
Why Trimester 2 Needs Specialized Practice
The second trimester is often called the “golden phase” of pregnancy — energy levels improve, nausea reduces, and movement feels easier. However, this is also when the body undergoes rapid anatomical shifts, and pregnancy-related conditions may begin to surface.
Yoga during this phase must be:
- Anatomically informed
- Gentle yet strengthening
- Continuously adaptable
Our trimester-2 classes are designed to support growth without strain, ensuring safety for both mother and baby.
Anatomical & Physiological Changes in Trimester 2
Common Pregnancy Conditions in Trimester 2
What it is: Elevated blood sugar levels during pregnancy.
Yoga therapy approach:
- Gentle movement improves insulin sensitivity
- No breath retention
- Moderate pace, no long holds
- Focus on consistency and hydration
- Emphasis on balanced postnatal nourishment awareness
What it is: Sharp pulling pain on either side of the lower belly as ligaments stretch.
Yoga therapy approach:
- Avoid sudden transitions or jerks
- Gentle hip opening and pelvic relaxation
- Supported side stretches
- Avoid deep backbends and intense twists
⚠️ Yoga is NOT recommended unless explicitly approved by a doctor.
Warning signs:
Headaches, facial/hand swelling, blurred vision.
If doctor-approved:
- Only calming, restorative yoga
- No inversions or intensity
- No heat or long holds
- Breath awareness and guided relaxation only
Understanding Pregnancy Complications & Yoga Modifications
Low-Lying Placenta / Placenta Previa
What it is:
The placenta sits lower than normal if it covers the cervix → Placenta Previa (Grades 2–4).
Safety Guidelines:
- Mandatory doctor clearance
- Grade 2–4 placenta previa → Yoga contraindicated
- Clearance must be recent (not older than 3 weeks)
Avoid postures that open or stretch the pelvis:
- Warrior 1 & 2
- Side Angle
- Goddess squats
- All squat variations
- Wide-leg seated stretches
- Deep hip openers
Safe Modifications:
- Short-stance Triangle
- Cross-legged forward bends
- Standing spinal extensions
- Slow, supported stretches
Breech Baby Position
What it is:
Baby’s head is positioned upward instead of downward.
Guidelines:
- Doctor approval mandatory
- Avoid all squats (Chair, Goddess, Garland)
- Encourage hips-above-chest positions:
- Wide-knee Cat–Cow
- Downward Dog
- Elevated-hip poses
These positions may encourage natural turning of the baby.
Abdominal Stitches / Cervical Insufficiency
Yoga is not safe in group classes for women with:
- History of preterm birth
- Cervical cerclage
- Cervical insufficiency
These cases require:
- One-on-one therapeutic yoga
- Extremely slow pace
- Continuous supervision
Twin Pregnancies with Preterm Labor Risk
Group yoga is contraindicated.
Yoga is allowed only if:
- Doctor approves
- No risk factors present
Even then:
- Gentle stretching
- Breathwork
- Relaxation only
How Our Trimester-2 Classes Support You
✔ Strengthen lower back and core safely
✔ Improve balance and posture
✔ Gentle hip and pelvic stability
✔ Reduce swelling through circulation support
✔ Breathwork to expand ribcage and lungs
✔ Personalized modifications with medical clearance
Trimester 3 Prenatal Yoga Weeks 28–4
Why Trimester 3 Needs Deep Support
As the body prepares for labor, movements must slow down and become deeply supportive. Yoga during this phase is about comfort, breath, trust, and preparation — never force.
- Belly growth peaks — diaphragm rises
- Shortness of breath
- Baby drops lower (lightening)
- Increased back pain and hip instability
- Braxton Hicks contractions
- Feet and ankle swelling
- Digestive slowing and acid reflux
✔ Pelvic floor strengthening with safe variations
✔ Deep hip mobility without strain
✔ Breathwork for breathlessness and rib expansion
✔ Side-lying and fully supported restorative poses
✔ Movements to ease swelling and pelvic pressure
✔ Gentle labor-preparation sequences
✔ Absolute respect for medical advice
Meet Your Guide Shweta
Hi, I’m Shweta, a Women’s Wellness & Yoga Coach with 10+ years of experience helping women through postpartum recovery, hormonal health, and menopause transitions.
I integrate yoga, functional movement, nutrition, and lifestyle to help women navigate menopause with clarity and confidence.
“Menopause is not the end of youth — it’s the beginning of self-connection.”
Shweta Rao. Founder My Yoga Vibe
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Read FAQs
Is prenatal yoga safe for beginners?
Yes. Our classes are beginner-friendly and guided by certified prenatal yoga trainers who offer continuous cues and modifications.
Can I join if I’ve never practiced yoga before?
Absolutely. Prenatal yoga focuses on gentle movements, breathwork, and relaxation — no prior experience is required.
When should I avoid prenatal yoga?
Yoga should be avoided in high-risk pregnancies, placenta previa grade 2–4, uncontrolled blood pressure, preterm labor risk, or when your doctor advises against exercise.
Do you offer trimester-wise batches?
Yes. We run separate trimester-specific batches to address the unique anatomical and hormonal needs of each stage.
Are the classes live or recorded?
All classes are live online sessions, ensuring real-time guidance, safety checks, and personalized attention.
Can I try a class before enrolling?
Yes! We strongly encourage you to register for a demo class to experience our teaching style and ensure comfort before committing.