Introduction:
- The second trimester of pregnancy is often called the "golden period" because many of the unpleasant effects of early pregnancy disappear.
- During the second trimester, you're likely to experience decreased nausea, better sleep patterns and an increased energy level.
- However, you may experience a whole new set of symptoms, such as back pain, abdominal pain, leg cramps, constipation and heartburn.
- Somewhere between 16 weeks and 20 weeks, you may feel your baby's first fluttering movements.
Precautions during 2nd trimester:
Growing belly and breasts:
- As your body grows to nurture the baby, you may experience soreness and pain in your belly and breasts.
- Well supported bras with wide straps or a sports bra can help ease the pain by providing adequate support.
- Massaging your belly with natural oils and wearing snug maternity underwear can also help ease some of the discomfort.
Spotting during pregnancy:
- Spotting or vaginal discharge in a sticky, clear or white appearance is deemed normal.
Headaches in Pregnancy:
- Headaches can occur throughout pregnancy and usually subside on their own.
- While the headaches usually stop in the second trimester, you can try ginger tea, a massage and hot/cold compresses for some easy remedies.
Leg cramps during pregnancy:
- Leg cramps can commonly occur in the second trimester and often after exercises or prolonged standing.
- Stretching the calf muscles, wearing comfortable shoes, hot compresses, warm baths and drinking plenty of fluids can help ease them.
- Also ensure that you stay physically active to lessen the cramps.
Cold during pregnancy:
- The increase in hormone levels can cause nasal congestion, cold and nosebleeds.
- Staying hydrated helps relieving the symptoms.
Pelvic pain during pregnancy:
- The growing belly and body can often lead to pelvic pain in your second trimester.
- Exercising in water or simply enjoying a warm bath can help you relax and ease the pain.
- You can also opt for special exercises and pelvic supports to tackle the same and avoid strenuous exercises or lifting weights.
Rash during pregnancy:
- Natural and safe cleansing products and the right skin care routine can help ease some of these but you can always consult your doctor if they don’t subside in a few days or weeks.
Nausea, stomach cramps, indigestion & heartburn
- While most of these subside in the second trimester, some women do experience it throughout pregnancy.
- Ginger lozenges, proper hydration and following some tips on eating right during pregnancy can help tackle the symptoms.
Urinary Tract Infections:
- UTI is a common occurrence among many pregnant women.
- Avoiding unhygienic places, keeping toilets clean and disinfection can help prevent these.
- However, if you do experience symptoms like urges to urinate frequently or sharp pain while urinating, it's better to consult a expert.
- With the worst of the nausea behind you, you might be feeling a lot like your old, pre-pregnancy self.
- But now that you’re in your second trimester, there are a few more things you should steer clear of, including:
Sleeping or doing exercises on your back:
- Some experts say that you should avoid lying flat on your back during pregnancy, since the entire weight of your uterus and baby will rest on your back, intestines and vena cava (the main vein that shuttles blood from your lower body to your heart).
Hot tubs and saunas:
- Nothing sounds better to your aching, swollen feet than a soak in a nice, hot bath.
- Unfortunately, hot tubs and saunas are definite no-no's during pregnancy, as is anything that raises your body temperature to more than 101 degrees F.
- If you take a bath, use a thermometer to keep the water temperature lower — around 97 to 98 degrees F.
Raw or undercooked or unpasteurized foods:
- Your appetite might be back, but you should still continue to avoid raw or undercooked seafood, eggs and meat.
- You can celebrate with a medium-rare steak once baby has arrived.
Tips to be followed while practicing yoga:
1. Be gentle with yourself and respect your body’s boundaries:
- Your joints are beginning to loosen up now, so sink into yoga positions slowly and carefully. Hold poses only for as long as you're comfortable.
- Take your time, and don't push yourself to the point of pain or exhaustion.
2. Listen closely to what your body needs:
- Be aware that your slowly expanding belly will affect your sense of balance.
- Practice standing poses, with support if needed.
- Keep a chair or keep near to the wall, and make sure that you have the support nearby if you suddenly feels dizzy or weak.
- Learn and decide how to modify the poses so that you are in control of the practice.
- This will encourage you to listen to your body and build confidence in your ability to cope with your pregnancy.
3. Don’t strain your abdominal muscles:
- Avoid poses that strain or put pressure on the abdominals like Navasana (Boat Pose) and Plank Pose.
4. Limit the time you spend on your back:
- Avoid lying on your back, as it can put pressure on your inferior vena cava (the vein that returns blood from the legs to the heart) and reduce blood flow to your uterus.
- It can also make you feel dizzy and cause shortness of breath and nausea.
- Use a bolster or pillows to raise your upper body when you're lying down.
- Or limit the time you're flat on your back to one minute, and roll over onto your side for 30 seconds between each exercise on your back.
- Use pillows to raise your upper body when you're lying down.
5. Be mindful of your belly:
- Remember to twist with the help of shoulders, and modify forward bends by bringing your legs wider apart to make space for your growing belly.
- This extra space will also provide greater stability during standing poses.
6. Explore new ways of practicing:
- Most asanas can be modified for different body shapes and ability levels.
- If you are missing back bends or inversions, talk with your prenatal yoga teacher and explore asanas that will give you the satisfaction of a contraindicated pose, but are less demanding on your changing body.
7. Practice with your baby:
- Include your baby in the practice, especially during relaxation.
- By the fifth month, you are very aware of your baby's movements.
- Often, your baby will be more active during your quiet periods, so connect with your baby during relaxation poses.
- It is important to rest and allow your body to recuperate after a practice.
8. Focus on the mental aspect of yoga over the physical:
- By backing off from strenuous poses and concentrating on turning inward, you will enjoy the middle trimester much more, and you will prepare well for the intense focus required in labor and delivery and, eventually, motherhood
1. Vajrasana (Thunderbolt pose):
- This asana enhances digestive system which increases the energy uptake.
- Alters blood flow and nervous system impulses in the pelvic region.
- Relieves stomach ailments like hyperacidity and it is the only asana that can be practiced after taking meals.
- Stimulates digestion and relieves constipation.
- It relaxes the nerves of legs and this is an ideal asana for relaxed sleep.
- It improves blood circulation.
- It is very helpful in toning the female reproductive system and muscles of pelvis.
- This asana increases the flexibility of neck, spine and shoulders muscles which are essential for bearing down efforts during labour.
- Stretches the entire spine and helps to clear the congestion of spinal nerves.
- It also helps in developing physical and mental balance.
- It stretches and strengths the rectus-abdominus muscle which an accessory muscle for bearing down.
- This asana benefits the digestive system and helps in relieving various stomach ailments.
- It helps in toning the muscles of female pelvic region.
- Along with meditation, it relieves mental stress.
- Tones up the muscles of waist, back and hips.
- It induces the feeling of lightness and relieves physical and mental stress.
7. Nadisuddhi Pranayama:
- Works therapeutically for most circulatory and respiratory problems.
- Calms the mind
- Releases accumulated stress in the mind and body effectively and helps to relax.
- Helps harmonize the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality.
- Helps purify and balance the nadis - the subtle energy channels, thereby ensuring a smooth flow of prana (life force) through the body.
- Maintains body temperature.
8. Bhramari Pranayama:
- It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.
- Gives relief if you're feeling hot or have a slight headache.
- Helps mitigate migraines.
- Improving concentration and memory.
- Builds confidence.
- Pranayama benefits in reducing blood pressure.
- Helps calm the mind in preparation for meditation
1. Apana Mudra
- Beneficial during labour to help facilitate contractions.
- Also helps to cope up with pain
2. Gyan Mudra
- It represents purification of mind.
3 Aakash Mudra
- It can be used when setting intentions for pregnancy to stay positive and healthy.
4. Pushan Mudra
- It is very effective mudra for nausea, flatulence and feeling of fullness during pregnancy.
Benefits:
Asanas:
1. It strengths the pelvic floor muscles and reduces muscle cramps during third trimester.
2. Increases the flexibility of spine
3. Tones up the lower body.
4. Increases stamina and relives backache.
5. Improves digestion and relives constipation.
6. Improves blood circulation and induce relax sleep.
7. Strengthens the bearing down muscles and helps in the expulsion of fetus.
8. Relives physical and mental stress.
Pranayama:
1. Provides extra oxygen to every cell and rejuvenates them.
2. Tones up nervous system and improves emotional stability.
3. Relives morning sickness and mood swings.
4. Eliminate anxiety, fear and phobia.
5. Increases breathing capacity, stamina and vitality which help in bearing down during the process of labour.
Yoga mudras :
1. Facilitate contractions.
2. Effective in reliving nausea, flatulence and felling of fullness during pregnancy
3. Control intentions for pregnancy to stay positive and healthy
