second trimester prenatal yoga

Second Trimester Prenatal Yoga Workout

In this second trimester prenatal yoga workout, we combine yoga with bodyweight exercises for the perfect prenatal yoga exercise routine.

The second trimester of pregnancy spreads from week 14 up to week 26. During those three months, both you and your baby are about to go through some intense changes! Your baby is going to gain weight, start moving around, grow hair and nails and develop his sensorial senses. Slowly but surely transforming into a perfect little human being!

If your first trimester has been rocky, you will hopefully find some relief during this second one! For most women it is the more enjoyable one. Many of the early pregnancy annoying manifestations should ease up or even disappear. Your energy level should finally be rising and you may rediscover your appetite.

On the physical side, your boobs will get a lot bigger but hopefully won’t be as tender as during the first trimester, and slowly, the bulge of your stomach will transform into a beautiful pregnant belly!

If you want to ride the wave of this second trimester fully, exercising should be a part of your routine. Maintaining a regular workout schedule will help you feel your best and will help to prevent many of the ailments that can appear during the second trimester like heavy legs and water retention, excessive weight gain, cramps or high blood pressure.

Working out also reduces the risks of pregnancy complications and the odds of delivery complications. Most exercises are safe to do as long as you listen to your body and don’t overstrain yourself.

Bodyweight Or With Weights During Pregnancy?

You can exercise with weights or only with your body weight during your second trimester. If you are used to workout with weights, don’t push yourself too hard. As the pregnancy moves forward, you will feel more tired and your body may react differently. Stay closely tuned in. 

If you are a beginner, you may want to stick with body weight exercises or with very light weights

In both cases, safety and regularity should be the pillars to enjoy all the benefits of working out during your pregnancy!

I prepared a short workout: 2 sets of 5 yoga combined with bodyweight exercises. It will take you less than 15 minutes to complete it and will leave you feeling stronger! No specific equipment is required, you will only need a mat and a chair! So no excuses, lets do this! 

Second Trimester Prenatal Yoga Workout Infographic

second trimester prenatal yoga


Squats are the number one exercise for pregnancy! They strengthen your core muscles, your legs and your pelvic floor and also improve your hips mobility. Your pelvis and your spine will be more stable and your body will be more prepared for delivery. You just can’t skip the squats!

Separate your feet minimum hips width apart with your feet slightly turned outward and lower your hips until your thighs are parallel to the floor. Control the movement by going up and down slowly, and keep a regular breath. Do 20 repetitions.


High Lunge with knee drop - Alanasana

Lunges are a variation of squats that target more specifically your glutes when using a long stride. Place your right foot in front of you and extend your left leg back. Bend your front knee until your thigh is parallel to the floor and keep your knee and ankle aligned.

Gently bend your back knee until it almost touches the ground and go back to the initial position. Repeat this movement 10 times and repeat on the other side. Your balance will be harder to maintain than during squats so make sure to go slowly and to control your body’s posture with your core muscles

High Lunge with Knee drop - Alanasana


Sit on a chair and place your hands on the edge, palms facing down and fingers gripping the edge. From here, float your hips in front of the chair and keep both feet flat on the floor.

Let your hips drop down until your arms form a 90 degree angle at the elbows and come back up. Do 10 repetitions. To get out, sit back on the chair.

Dips will target your triceps and nicely shape your arms.


Four Limbed Staff Pose on the knees - Chaturanga Dandasana

Is it really a workout if there are no push ups?! So push ups it is! You can do the classic version or do them on your knees. Your hands can be placed underneath the shoulders (targeting the triceps more) or wider (targeting more the pecs). The choice is yours.

Aim for 10 repetitions. Your push up capacity will increase rapidly if your train regularly so it’s ok if you don’t make the 10 today, you will next time!

Four Limbed Staff Pose Modification - Chaturanga Dandasana

Plank Pose - Utthita Chaturanga Dandasana

Place your hands underneath your shoulders and extend your feet back until your body is one long line. If your wrists are a problem, you can do the plank on your forearms. Try to stay in this posture for at least 30 seconds. Breathe deeply while holding the posture, keeping your face relaxed.

Plank is a great exercise to work on your core muscles and to stabilize your hips and spine.

This is the end of the first set! Well done! Water break and repeat those 5 exercises a second time and that’s it for today! Of course you can always add more sets, but that is up to you!

Plank Pose - Utthita Chaturanga Dandasana

Featured Video: 2nd Trimester Prenatal Yoga Bodyweight Workout


It can be hard to stay motivated to workout in the long run, especially with all the physical, hormonal and emotional changes going on during your pregnancy.

Working out can easily fall out of the list of priorities. But on the other hand, a regular physical activity will help and support you on all levels during this unique time of your life! Maybe keeping those workout shorts, under 15-20 minutes will help you stick to a routine and enjoy a healthy happy pregnancy! 



Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..

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