Yoga Poses Recommended During Pregnancy- Yoga For First Trimester

 

 

 

Prerna is a certified Prenatal and Postnatal yoga teacher. She is a mom of two boys and has been teaching Ashtanga Yoga for a few years now.

 

 

 

 

We are all aware of the benefits yoga provides us mentally and physically. Highly known for its soothing powers, freeing us of the tension and anxiety in the mind and body, yoga develops inner awareness. Practicing yoga has been proven to increase mindfulness in a person’s life. Several studies have also found out the positive effects that yoga has on cardiovascular risk factors such as it helps in lowering blood pressure in people who suffer from hypertension.

Yoga has many reasons as to why we need to inculcate the practice in our daily lifestyle. Most articles you might have read tell you not to practice asanas or have heavy exercises during the first trimester as chances of miscarriage are very high in this trimester.

So why am I talking about Yoga In The First Trimester?

Ideally, we would recommend you to practice yoga in the first trimester only if you have been a regular yoga practitioner. The first trimester days are not the time, to begin with, yoga practices.

A pregnancy lasts for over 40 weeks, but the body goes through many changes during the first trimester. The body faces many hormonal changes, also affecting almost all the organs in your body. Tiredness, fatigue, weight gain, headaches, mood swings. It is highly important during these days to know what to do and what not to do while protecting yourself and the developing baby.

In case you are wondering, let us notify you that practicing gentle yoga for the first trimester is polite and safe, it absolutely helps you to navigate your time both physically and mentally (emotionally). 

 

Yoga during these days would be the best option for you to let you connect to the beautiful soul growing inside of you also it is highly beneficial to release stress and aches.

Here are the few yoga poses we have modified and recommend you during your pregnancy –

 

• Parivritta Janu Sirsanana

  (Open Seated Twists) – Revolved Head-of-the-Knee Pose, a twisting variation that gives a good stretch to the whole body.

 

 

• Baddha Konasana

  (Bound Angle Pose)

Upavistha Konasana (Wide-Angle Seated Forward Bend) –

These two hip openers should be a key focus because of the flexibility needed for delivery, but you shall know, not to overdo it; the hormone relaxin is softening all the joints and they are easily dislocated if stretched too far. While doing Upavista Konasana in the first trimester make sure you don’t spread your legs wide. Keep them just slightly more than hip-width apart. Also, use a large cushion/cushions to rest your upper body and head. 

• Supta Baddha Konasana (Reclining Bound Angle Pose) is a good stretch on the back, but avoid any intense abdominal work like the Navasana (Boat Pose) because of the delicate situation in the uterus at the moment and even avoid inversions. Even a downward dog is not advised unless done for short periods.  

Most of these standing poses –

• Utthita Trikonasana

  (Extended Triangle Pose)

 

• Virabhadrasana I-II

  (Warrior I-II Poses) are fine for the first trimester. Just reduce the distance between the feet to 2-3 feet only.

Balancing Poses 

 

• Vrikshasana

  (Tree Pose)

is okay to practice, provided they are done near the wall in case you lose your balance.

Strengthening the leg muscles and the pelvic floor is a fundamental preparation for later stages of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood pressure starts to drop.

 

The first three months of pregnancy are surely strenuous. Although the visibility on the outside is minimal, the body is furiously connecting a life-support system for the baby inside. Hormones are released that build up the uterine lining, and blood volume increases to assist this construction. Blood pressure drops so that the heart can pump all the excess liquid. Muscle tissue begins to relax and joints start to loosen to allow the uterus to stretch as the baby grows. 

 

 

• Yoga Nidra – 
  Yoga Nidra helps you relieve feelings of fear and anxiety that often come up in the first phase of pregnancy, and helps you feel nourished and supported. 

Meditation – Pregnancy is the best time to work on calming your mind and body. Meditation helps a lot. You can start with 5-10 minutes of guided meditation and then slowly increase. Make sure you are seated comfortably with a cushion and back support so that you don’t need to move while meditating.

 

Pregnancy is a very delicate period and one of the most crucial experiences of your life and the first trimester is especially diligent.

It is so important to take care of your body and of course yourself. Also, everyone has a different body built hence, first trimester symptoms range in intensity and span from person to person.

We highly recommend you practice these yoga poses during pregnancy but in case of any complications take the guidance of a certified prenatal yoga instructor. Listen to your body at all times and do not overdo it. We have to be attentive to the miraculous creature growing within us.

Disclaimer:

1)  While all the yoga poses mentioned above are safe, please take a go-ahead from your gynecologist before starting a yoga practice. Especially, be mindful if you have never practiced yoga earlier.

2) If you have been a regular practitioner, be mindful that this phase is not about perfecting the asana but adjusting to the body changes and keeping movement. It’s all about being connected to your baby and being happy and safe.

3) Please avoid yoga any tough or strenuous practice in the first trimester and focus more on gentler practices like Yog Nidra and meditation. Poses mentioned above can be done, mindfully and for lesser counts.

4) Please practice under a certified teacher as they are qualified to make sure that you have a smooth and safe journey.

5) Don’t open your legs wide in any pose for the first trimester.

6) Finally, always listen to your body and stop immediately if you feel any discomfort.