These Are the Prenatal Yoga Poses to Try During Each Trimester

Staying active during pregnancy is important for both you and your baby. High-impact activities you may have enjoyed doing before pregnancy may feel a little different now though—and that’s why prenatal yoga poses are a great option. They’ll allow you to move in a way that supports your growing body, and can even prepare you for labor, delivery, and postpartum.

One of the unique things about a yoga practice—particularly prenatal yoga—is that it’s customizable. As you practice throughout your pregnancy, you’ll notice that certain poses you could do in your first trimester may prove to be difficult in your third. Here’s a look at which prenatal yoga poses are best for each trimester so that you can safely build on your yoga practice throughout your pregnancy.

Benefits of Doing Yoga During Pregnancy

“Yoga is a way to connect to yourself and your baby during pregnancy,” says Anna Greenberg, a Peloton yoga instructor.  “For me the biggest gift is feeling empowered and embodied.” 

Anna says that some of the physical and mental benefits of a prenatal yoga routine include:

Whether you’re an experienced yogi or brand new to the practice, prenatal yoga poses can provide benefits to athletes of all levels. Read this complete guide before you start your new routine.

First Trimester Yoga Poses

Your body is doing a lot in the first trimester of pregnancy, even though you might not be able to see it. That’s why Anna recommends sticking to the prenatal yoga poses that make you feel good: “For me, I loved hip-opening poses and Child’s Pose—always with a side of saltine crackers nearby!” 

If you feel OK, you can continue with your normal routine (for now), but remember that you may be dealing with pregnancy side effects like nausea and fatigue. So much of yoga is about connecting with and listening to your body. Tap into that mindset and be gentle with yourself during the first trimester. There may be days where you need to rest—and that’s fine! Practice when you can, but don’t force it if you’re feeling extra queasy. 

Pose to Try: Ankle to Knee

Modifications/Safety Precautions

You may need a bolster if your tailbone is sensitive when sitting directly on the mat. And if you’re unable to place your ankle directly over the knee, Anna suggests making a “4-shape” instead. Here’s how to do this:

If you prefer to keep both legs bent in Ankle to Knee Pose but can’t bring your shin parallel (making the left knee go on top of the right ankle), keep it slightly raised. Place your hands under the left knee for support. This may provide a deeper stretch than making a 4-shape modification. 

Pose to Try: Pigeon

Keep in mind: “For many people, Pigeon is less than ideal in later trimesters if there is any sacroiliac joint pain [which connect the pelvis and lower spine],” Anna says. “Doing asymmetrical hip openers such as Pigeon or Head to Knee can aggravate this.” 

Second Trimester Yoga Poses

You may find you have more energy in your second trimester. As such, Anna suggests focusing on dynamic prenatal yoga poses that will help you build strength, stamina, and stability in your hips, legs, and glutes. A bonus: The fatigue and nausea you dealt with in your first trimester usually subsides too.

Even though you’ll have more energy, don’t forget to listen to what your body needs. Whether you’re doing a guided class or a solo flow, you may not be enjoying certain poses anymore. When this happens, let them be and focus on the ones that make you feel good. 

As your belly grows, Anna recommends using tools to support yourself, such as a yoga blanket or bolster and yoga blocks to prevent overstretching.

Pose to Try: Dynamic Squats

Pose to Try: Supta Badha Konasana (aka Reclined Bound Angle Pose or Reclined Goddess Pose)

Second Trimester Yoga Modifications

In general the second trimester is all about support—and props! You’ll likely be doing more modifications for poses in this trimester than you were for the first.

“[For some poses], you may need to widen your stance to accommodate your baby,” Anna says. “Avoid backbends, closed twists, and lying flat on your back and stomach.”

“You can do certain supported backbends (like Camel Pose) with yoga blocks and a bolster to place your fingertips on behind you so that the stretch is in the upper chest and back,” she adds. “[With] twists you can widen your stance, use yoga blocks for support, and twist above the bra line. It’s all about creating the right amount of space and support.”

Strong standing poses will feel good in the second trimester, as will the hip opening poses you practiced in the first. If you have experience in balancing poses (such as Tree Pose, Half Moon Pose, or Warrior III) you may feel good doing these with extra support like yoga blocks. 

A note about Savasana: “From the second trimester on, you’ll no longer take Savasana lying flat on your back,” says Anna. “A supported Supta Badha Konasana is a great restorative posture that can be taken during Savasana, or Left-Side Lying Savasana is also safe.”

Third Trimester Yoga Poses

“In the third trimester I love to focus on preparing your body and mind for labor and delivery,” says Anna. “[This is the time] to do postures that optimize a baby’s positioning.”

Physically, you may be dealing with swelling and fluid retention. The third trimester can also increase leg cramps, caused by weight gain, circulation changes, and even dehydration. Restorative prenatal yoga poses will feel especially good in the third trimester to help with these aches and pains, especially ones that give your neck, shoulders, back, calves, and feet some much needed TLC.  

Other beneficial poses include a greatest hit from the first trimester: Hip openers.  

“Internally-rotated hip openers are so great during the third trimester as it opens the outlet of the pelvis,” Anna says. “This is a great position for birthing and it can also relieve pain and tension in the piriformis [the muscle that runs from the lower spine through the butt to the top of the thighs].”

Pose to Try: Knees Together Feet Apart

This move practices internal rotation and alleviates the tightness in the piriformis area. Anna says there’s so much tightness in this area because during pregnancy—and especially in the third trimester—the legs move more into an external rotation as the belly grows. By opening the outlet of the pelvis and relaxing the pelvic floor, you’re helping prep those muscles for childbirth. 

“This posture is a position that you could birth in,” Anna says. “There isn’t a huge amount of internally-rotated hip opening postures in yoga that are suitable for the very pregnant body. This is a position that I learned in my teacher training that feels so great.”

Modifications/Safety Precautions

One thing to keep in mind during all trimesters, including the third: When you’re pregnant, your body produces more of the hormone relaxin. This loosens the muscles, ligaments, and joints, so for all poses, you want to be cautious that you don’t overstretch, or go too deeply into the move that it strains the muscles. “This is not the time to go for a maximum stretch,” Anna says.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.