Yoga Sequence Builder for Yoga Teachers

Prenatal Yoga Sequence Second Trimester

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Prenatal Yoga Sequence Second Trimester: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose Namaste (Pranamasana)
    A. Second trimester is a stage when the women begins to accept and enjoy the changes happening to her body.

    B. Keeping that in mind the sequence involves poses that help gain self confidence and acceptance from within. Loving oneself through courage and respect is most important at this stage for the woman.

    C. Begin standing at the centre of the mat, with feet a few inches apart for better support and balance, and join the palms in Namaste placing them at the centre of the chest in Mountain Pose Namaste.

    D. Begin slow breathing and with awareness go on up to 8 breaths, watching the flow of energy into the body. Make sure the breathing is not too fast and jerky.

    E. Close your eyes if possible and stay connected to the breath calming the body simultaneously.
  • Chair Pose (Utkatasana)
    A. Moving from 8 breaths or more at Tadasana Namaskarasana, inhale and raise the arms above your head joining in Namaste and slowly exhaling bend the knee and come to Chair Pose or Utkatasana.

    B. Utkatasana, will help to reduce the stiffness around the lower back and reduce symptoms related to sciatica, cramps, and tired feet.

    C. If raising the hands above cause uneasiness or imbalance in the body, then one could bring the hand near the chest in Namaste.

    D. Remain here seated like that on a chair in Chair Pose for about 3 breaths. Looking up at the hands is not important, and just watch for any unwanted stretch at the chest or the belly.

    E. Release from Utkatasana and stand in Tadasana and relax. One could repeat this pose again if it is comfortable.
  • Waist Rotating Pose (Katichakrasana)
    A. From Tadasana, inhale and turn the torso towards the left holding the left shoulder with the right hand and bringing the left hand around the waist from back towards the right side of the hip.

    B. Twist the torso here in Katichakrasana or Waist Rotating Pose, with very slow movement and try and also gaze behind turning the neck.

    C. Remain here in this pose taking 3 breaths and make sure the twist does not bring any discomfort to the lower or upper abdomen.

    D. This pose helps to relieve stress around the shoulders and the neck, and with the slight twist the lower back too eases. The twisting also helps to tighten the abdominal muscles gently, keeping it maintained.

  • Waist Rotating Pose (Katichakrasana)
    A. Release and twist the other way towards the right taking the left arm over the right shoulder and placing the right arm around the waist from behind.

    B. Stand here in Katichakrasana for about 3 breaths and do over push the body and the torso deeper than the comfort level.

    C. Twisting should always be done with the coordination of the breath, otherwise one could get cramps at the abdomen.

  • Intense Leg Stretch Pose Variation Blocks (Prasarita Padottanasana Variation Blocks)
    A. Moving further into the sequence is giving attention to the hips and the legs.

    B. From Tadasana, stand bringing the feet at hip distance. Place two yoga blocks in front of you on the floor away from the feet. Now standing in Tadasana, inhale and bend the torso forward, taking the tailbone out first, then the tummy and then the chest and coming parallel to the floor. While exhaling bring the hands on the yoga block extending the arms completely.

    C. While going down in Intense Leg Stretch Pose Variation Blocks, or Prasarita Padottanasana Variation Blocks, make sure not to hold the breath or even pull in the belly.

    D. Remain here in this pose for about 6 breaths making sure the abdomen is comfortable and at ease.

    E. This intense leg stretch pose helps to tighten the hip muscles giving the pelvis a good support for the months to come. It also reduces any kind of uneasiness at the legs or the feet keeping the blood circulation going.

    F. The forward stretch also gives a gentle massage to the abdomen, ensuring better digestion and reducing nausea.

    G. Placing the hands on the blocks, gaze up expanding the chest a bit. If looking up is not easy then look down at the blocks, making sure the breathing is smooth.
  • Tree Pose (Vrksasana)
    A. Releasing from the forward bend above, come to relax in Tadasana and take a few breaths here.

    B. Then taking support from a partner or the wall, inhale and use your hands and raise the right leg and place the right foot on the inside of the left thigh, while bending the right knee.

    C. Pressing the left foot firm into the floor/ mat, stand here in Tree Pose of Vrksasana bringing the arms raised above the head in Namaste, or at the chest in Namaste.

    D. Maintain balance here using support if necessary either close to the wall or with somebody's help.

    E. The practice of Vrksasana, gives the women a sense of confidence and self respect. Maintaining the balance here, while focusing on breathing could be a challenge, but if done this pose brings in a boost of energy which is much needed.

    F. Apart from the benefit of gaining balance and stability, this pose helps to bring blood in the leg that is holding the pose, thus reducing cramps or sciatica discomfort.
  • Tree Pose (Vrksasana)
    A. Release the right leg and come to stand again in Tadasana.

    B. Inhale and with the support of the hands raise the left leg and bring it placing the left foot in the inside of the right thigh, bending at the left knee.

    C. Raise your arms above your head and bring them at Namaste or place them close to the chest at Namaste.

    D. Watch for the flow of breath here and the blood into the right leg. If there is any kind of discomfort at the legs during the practice, release and relax immediately.

    E. If comfortable stay here in this Tree Pose for about 3 breaths using support with the wall or a partner.

    F. Make a conscious effort to expand the chest while breathing making sure the breath is smooth and not in jerks.
  • Warrior Pose I (Virabhadrasana I)
    A. With confidence after the practice of Vrksasana, stand in Tadasana to go deeper into the practice.

    B. Bring the left leg forward towards the short side of the mat pointing the feet completely 90 degrees, and take the right leg slowly behind you placing the foot at 45 degrees inwards.

    C. Inhale and make sure the placing of the feet are perfect and comfortable. Take a few breaths here to relax before going into the pose.

    D. Inhale and slowly bend the left knee taking the torso gently down pushing the left thighs and raise the arms above you over the head in complete exhalation.

    E. Standing here in Virabhadrasana I, extend the arms up only if you are comfortable. Remain here for about 2 breaths and avoid looking up and take the focus in front of you.

    F. This pose builds self confidence and opens the hips while giving a gentle stretch to the lower abdomen. The opening of the hips plays a crucial role giving a great support to the pelvic floor muscles at the time of delivery.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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