2nd TRI PRE

2nd Trimester Prenatal

weeks 17-29

(Iyengar timing of trimesters is what I prefer to use for my approach to prenatal body work)

The Honeymoon

Called the honeymoon trimester for a reason, you will feel much better.

More energy + perhaps no nausea.

Once again, every birther + every pregnancy is different, so you may feel nauseous still.

Bladder

Due to your growing baby, your uterus is accommodating which may now be pressing on your bladder. Expect having to go to the loo often or at least feeling like you do.

Constipation

As your pregnancy progresses, constipation may become an issue due to the high levels of progesterone which slow the movement of food through your digestive track. The iron supplement in your multi-vitamin may also aggravate the issue. Gentle Aids: Magnesium citrate, drink 1Litre luke warm H2O w/ squeeze of lemon first thing in am, drink Prune Juice, eat Prunes, focus on fibrous foods + I will be making an IN 10 ALLONGE with specific asanas for this.

Hair, Nails + Skin

Oh my goodness: expect thicker lustrous shiny hair, strong long nails + glowing skin. Enjoy. It.

Pelvic Floor Care

Sneezing + coughing may result in urine leakage around this time.

This is a wonderful time to Start seeing a pelvic floor physiotherapist to get to know your baseline/’normal’. A stretching uterus will continue to add pressure on your bladder, which of course will continue to affeCt your pelvic floor strength + range of movement.

Learning how to properly breath + manage the pressure of your canister (diaphragm, abdominals + pelvic floor) is going to help you greatly.

WATCH: 101 Breathwork + Abdominal Engagement.

If you haven’t already, start breathwork in the posterior chain now. Studies have shown as well as clinicians have seen in the office that this lessens diastasis recti as the abdominals are expanding to allow more space for the growing baby rather than the anterior fascia of the transverse abdominals + obliques. Thus, birthers also then healed quicker from their DR post partum.

Plus, learning how to manage pressure of the pelvic floor with breathwork and then abdominal engagement, can better alleviate the possibilities of hernias +/or prolapse.

Very cool.

Ahbyanda Massage

Look after that beautiful skin + give yourself + the growing babe some touch love.

Massage luxurious oils onto your bump, back, breasts + booty - entire body if you can. (I used the same oils that I use on my face - see skincare.) Ahbyanda is a beautiful practice which I loved, did + still do.

Starting from your feet make upward long strokes stopping at all joints to massage clockwise 3x. Continuing up your entire body. IN the true practice, You include your scalp, just plan to bath/shower after. When I Am in a rush, I do the same massage with my body lotion.

TRIGGER WARNING:

FETUS MORTALITY

I am sharing this information as I never knew the exact reasoning until I took Dr. Sarah Duvall’s course:

Current data has shown that even at 20 weeks prenatal, sleeping on the back can result in stillbirth.

To date, data is limited as no one in the name of science wants to be the cause of a terminated pregnancy.

Horrifying knowledge but I believe important to know.

Use as you see fit.

Keep snacks on you to eat small meals + often. This helps when dealing with morning sickness.

HYDRATE

Keep a Litre water bottle near by + refill often. Even if you do not feel thirsty: drink. Holistic Health Practitioner, Andrea Abenoza-Filard, recommends 2-3 L per day.

Protein

1.22g of protein per kg of your weight per day - essential for development of your baby + your own health.

Calcium

1200mg/day in food sources not a supplement - your bones/teeth are weaker right now as your baby is taking your calcium stores. Broccoli is a fantastic source of calcium - higher than any dairy.

Lean protein: chicken, bison, beef, pork, tofu, tempeh, beans, edamame, eggs, plant based protein powders without fillers
Nuts
Seeds - EFAs (essential fatty acids)
Coconut Fortified Yogurt
Fortified Plant Milk - Pea is super high in Calcium
Broccoli, broccolini++
Spinach+
Pumpkin Seeds, Butter + Protein Powder+
Strawberries, Blueberries, Dirt Cherries, Gooseberries, Oranges, Pomello, Grapefruit++
Squash, Peppers, Carrots,++
Bananas, Apricots, Avocados+++

Ginger Tea* - in moderation
Holy Basil Tea - awesome for entire pregnancy, breastfeeding + post partum, in general**

+ Iron source: be sure to eat with vitamin C food source

+ +Vitamin C source

+++Potassium source

*Nausea relief

**Adaptogen - gentle hormonal support for your body that is safe for your developing baby

NB To keep blood sugar balanced: protein, fat, fibre + complex carbohydrate for every snack/meal. This will also aid in stabilizing cortisol which affects serotonin + dopamine levels in the brain.

SAME AS 1ST TRIMESTER, EXCEPT FOLIC ACID AMOUNT

Daily Prenatal Multi-vitamin: take on an empty stomach first thing in the morning in order to metabolize all of the nutrients available. The Iron can make you feel nauseous, so my pharmacist did say that I could eat something small to go along with it - just FYI.

Omega 3 - DHA 400mg is a MUST. Brain development for the baby + really good for your own brain.

Folate - MUST. 1mg/day after 1st trimester, but verify with your obstetrician.

Magnesium Citrate - this is a must if you are constipated. STOP PUSHING AS THAT ENCOURAGES ALL KINDS OF PROLAPSE.

There is no right or wrong way to go about sex during pregnancy.

Always check with your doctor about whether you, specifically, are OK to have sex. (See Pelvic Rest Below.) But if your doctor has not told you otherwise, + your pregnancy is low risk, it is generally completely safe to have sexy time.

REpeating much of 1st trimester sex here as it is still applicable, though some positions are new ; ).

Birthers gain 3lbs of blood during pregnancy.

Most of this blood ends up flowing through the lower half of your body.

With all that extra flow during your Honeymoon phase (2nd trimester), you may feel more in the mood than normal.

Pelvic Rest

Some birthers are put on 'pelvic rest', which usually means no vaginal sex because the pregnancy is considered high risk. Since you can achieve orgasm without penetrative sex, it is definitely worth clarifying what is off limits for your body with your obstetrician.

Heightened + Multiple Orgasms

Our orgasms may also feel more intense - some birthers in 2nd trimester experience multiple orgasms during sexual activity. your breasts + nipples may feel larger or more sensitive. Personally, I could feel my entire uterus contract during orgasms - utterly wild.

Sensate focus

This is the act of touching or being touched. This practice encourages sensuality versus sexuality. You may be clothed or unclothed. Designate one partner to be the giver + one to be the receiver. From there, you might focus on how different touch at different tempos on different areas of the body feels.

Cuddling + Massage

Cuddling + massaging may be the intimacy that you crave or need instead of sex. There are no rules - just do you.

Extra Sensitive Skin

Watch additives in lubricants as they may irritate your vagina, perineum or anus. See below for my fave personal lubricant, that I have been using since before the pandemic began.

My Personal Fave: DIY Lube

I personally prefer this as it does not disrupt my hormones:

1:1

Organic fractionated coconut oil (bye bye, grease)

Organic aloe vera

Mix in a glass spray bottle + store in the fridge.

shake before spraying on.

0 preservatives, hence the usage of a spray bottle + the fridge storage.

Heads up 1: This will not work with condoms - it will degrade them + cause breakage.

Heads up 2: as my pelvic floor physiotherapist warned me, some womxn may get yeast infections from the coconut oil as it contains sugar. I have not to date, but be mindful for yourself.

Toys

Toys are totally fine to use, simply practice good hygiene with good quality products (glass or silicone). Thoroughly wash after each use. Be gentle at play as your senses are heightened now in your pelvis, vulva, nipples, breasts + anus.

Sex Positions

Sex positions suggested by sexologist Shanna Katz Kattari

Early 2nd, From behind on all fours: Use pillows, blankets, etc for comfort. BUT, some pregnant birthers with the curvature of the spine may feel the penis hitting the cervix, which can be uncomfortable.


Early 2nd, Standing in front of your partner: With hands against a wall for extra support.

Early 2nd, Climb on top: Wide stance or lean back to get belly weight from tilting you forward. Plus, you can control vaginal penetration depth.

Spooning: Less pressure on belly.

Reverse Cowgirl: Keeps belly from being compressed.

Floating Above: Done in bath with partner holding you from below. Be mindful of lube as water is not lubricating.

Pregnant person sitting on a chair while partner pleases them: YAS. Best for relaxation as the pregnant body gets a literal rest.

Oral Sex: Giving + Receiving. You're growing a humxn, so I say RECEIVE.

Anal Sex: Simply use lube if you are receiving. And, a quick distilled water enema beforehand will make it less anxiety-ridden if worried about poop. NB never anus to vagina or anus to mouth as that may spread bacteria causing pregnancy complications.

Side by side: with pillows or towels as comfort props. Lessens compression on bump.

Contact your obstetrician if:

You experience bleeding during or after sex.
Your water has broken or you have leakage of unexplained fluid.
You have an incompetent cervix - cervix opens prematurely.
You have placenta previa - placenta covers part of all of your cervix.
You have signs of preterm labor or a history of preterm birth.

Completely normal to want absolutely nothing to do with sex at different points of pregnancy.

The key is to find something that works for you + your partner.

Be it sex or no sex.

Bleeding + Light-Headedness

If there is any bleeding you STOP IMMEDIATELY + CALL YOUR OBSTETRICIAN.

If you become lightheaded while workout out STOP IMMEDIATELY + CALL YOUR OBSTETRICIAN.

Urine

Watch your urine output. If it is too yellow, you are dehydrated. Aim for almost clear urine to ensure you are adequately hydrated. This can be a challenge to stay on top of.

Heartrate Monitor + P.R.E.

Wear a heartrate monitor, watch your perceived rate of exertion + follow your obstetrician's rules. Do not pass max heartrate + be able to have a conversation (without being out of breath) while working out, as you want to protect the heartrate of your growing baby.

Download a free monthly Prenatal plan for Beginner, Intermediate or Advanced movers to learn how to schedule your own movement.

101s

Begin by watching all the 101s to learn proper alignment first as your body's center of gravity will be shifting daily, so you will need to readjust your form constantly.

Mirror

Work with a mirror to keep an eye on your placement (+ gorge belly bump).

TIP

Slow squats will help keep your perineum flexible for vaginal delivery. Thank you, Doula Erin for that info.

Move however you desire.

With caveats, of course:

1. Unless you are working with a pelvic floor physiotherapist closely, I do not recommend high impact movement - this is to avoid pelvic floor strain/pressure.

2. 0 flexion of the rectus abdominals - this is to lessen extraneous diastasis recti separation.

3. 0 ankle/wrist weights + heaviest weight is a maximum of 8lbs in each hand - this is to avoid excess internal abdominal pressure.

4. Always warm-up, stretch + practice tapering in your week/month(s).

5. Sip on h20 throughout exercising, no matter the intensity or your perceived exertion level.

6. Listen to your intuition: if you have an amber flag STOP. Our bodies are very smart. Safety first.

7. Eat immediately after moving: protein, fat, fibre + complex carbohydrate. IE boiled egg with broccoli. May need to eat a small snack before as well - your energy level will be your guide.

8. Never do any exercise in an overly heated room. It can cause developmental problems for the baby, dehydration + fainting for you.

9. Never reach endorphine ‘high’ level as that causes dangerous stress levels for your developing baby - cannot tell until childbirth once the umbilical cord is seen. Study has shown that after a birther completed high intensity exercise, fecal matter was found in the amniotic fluid, which is where it should never be for a developing fetus.

10. Engage the transverse abdominals. Breathwork + Abdominal Engagment along with Sahrmann is a must watch + must implement.

11. No rolling down or sitting straight up. Turn to the side + your arms to lie down on your yoga mat or your bed. Same for how to get up or get out of bed. This will aid your rectus abdominals from not separating even more.

12. Hydrate: at least 4oz water every 15min of movement. Myself, I recommend a couple sips of water every 10 min or so.

This information is to give you knowledge in order to make informed choices for your health + your baby’s health, not to scare you.

Moving while pregnant is a must but has to be done using mindfulness.

NB I am not an obstetrician nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.