Prenatal Yoga Modifications by Trimester

There are endless decisions to make when you find out you are pregnant. Starting a brand new practice or maintaining your current yoga practice during pregnancy, can be one of the most beneficial decisions you can make for your mind, body and spirit. 

Physically, yoga can help with your body awareness and support your overall strength. Mentally, the practice can help you de-stress and become more mindful during your 9+ months. 

IMPORTANT: Whether your are continuing to practice, or just starting out, be sure to discuss your exercise program with your doctor.

We have outlined a few postures to modify during each trimester of your pregnancy to best serve you and your growing babe!

First Trimester

Spinal Balance

While pregnant, it is best to avoid any postures that are considered “belly up core” and put extra stress on your rectus abdominals. Rather, focus on core exercises that tone your side bodies and the back line of your body.

How to: Start in a tabletop position, extend opposite leg and arm away from your center. Engage the backline of your body as you stretch in opposite direction. Hold for 3-5 breaths and then alternate sides.

Modified Side Plank 

Side plank variations not only allow Moms-To-Be to focus on their internal and external obliques but also their upper body strength.

How to: Place one hand underneath your shoulder and open opposing hand to the sky. Keep right or left knee on the ground as you fire up through your side bodies. Option to lift and extend back leg in to the air. Hold for 3-4 breaths and then alternate sides.

Open Vertical Twist

It is best to avoid deep twisting exercises while pregnant. Instead of revolved crescent or prayer twist, modify to open twisting. 

How to: In either leg position extend your arms in opposite direction to create space for your belly and baby. Option to bring your backhand to your sacrum to support your low back. Hold twists for 3-5 breaths and then repeat on the opposite side.

One-Legged Bow 

As your belly grows, you will want to avoid belly down postures. A great alternative for cobra or bow is 1-legged bow on your hands and knees. 

How to: From tabletop bend one knee and grasp your foot with the opposing hand. Begin to gently kick in to your hand for a mini back bend. Hold backbend for 3-5 breaths and then repeat on the opposite side.

Second & Third Trimester 

Modified Chaturanga

Often times as your baby grows, there can be extra pressure on your low back. Taking chaturanga from your knees can help support your entire core and baby. 

How to: From high plank, shift forward and lower down to your knees, bend your elbows to touch your ribcage and keep your gaze forward to lengthen your spine.

Child’s Pose with block 

Child’s Pose is a great restorative posture during your pregnancy. During your 2nd and 3rd trimester, you can place a block underneath your forehead to allow more room for your belly. 

How to: Spread your knees wide to breathe space into your groins and extend your fingers to the top of your mat. Slide the block under your forehead to lift your abdomen up. Hold child poses anywhere from 5-7 breaths. 

Wide Stance Tadasana 

All postures in yoga will require a little bit more space for baby and your belly. Tadasana is an easy one to modify during the last two trimesters of your pregnancy.

How to: For tadasana, bring your feet hip width distance, or add a block in between your thighs to support the natural widening of the lower half of your body. Hold tadasana for 3 breathes and cycle through sun salutations for 3-5 times. 

Side Lying Savasana

During the 2nd and 3rd trimester, it is best to lie on your side because the weight of your growing uterus can press on a major vein (the vena cava). 

How to: For side lying savasana, you can place a block underneath your head or in between your inner thighs for support. Give yourself as much time as you need to support your body and baby!