Congratulations on the good news! Pregnancy is a beautiful experience but only when you treat yourself well during the time. The first trimester of pregnancy is crucial, and yoga can be of great solace during this stage.
Wondering how? In the first quarter of gestation, your body is rapidly building mechanisms to nurture another life. In the process, you feel fatigued or ill.
Yoga is a perfect way to stretch, relax and rejuvenate your body. Also, it helps you become aware of the life inside your body. Beautiful right?
Read on to find out more on how to and how not to practice yoga during the first trimester of pregnancy.
What Happens During The First Trimester?
Your body transforms extensively during the first trimester building the organs and tissues of your baby. The 12 weeks of the first trimester is phenomenal needing you to rest, contemplate, connect and feel joyful. Be focused and relaxed during this period.
The first trimester is also the most taxing. Although you cannot notice anything externally, the body is rapidly assembling a system inside to accommodate a new life.
Hormone production, blood volume increase, and blood pressure drop occur along with muscle tissues becoming supple and joints loosening to help the uterus stretch as the baby grows.
The first trimester of pregnancy is also a period when miscarriage is likely to occur. There is no proof that prenatal yoga is harmful during the period, but before you start any regime, it is best to consult your doctor and practice prenatal yoga under the supervision of a certified yoga teacher.
Many healthcare professionals recommend prenatal yoga and recent research shows that pregnant women can now try more intense yoga than before with of course the necessary modifications for your safety and comfort.
Let’s find out the yoga asanas that work best for your first-trimester pregnancy, shall we?
Best Poses In Yoga For First Trimester Pregnancy
1. Bhujangasana (Cobra Pose)
About The Pose- Bhujangasana or the Cobra asana is a yoga pose that resembles the raised hood of a cobra. It is a beginner level Ashtanga yoga asana. Practice it in the morning on an empty stomach and hold it as long as you feel comfortable in it but not more than 30 seconds. Remember not to stretch much in the pose and keep it light.
Benefits For First Trimester Pregnancy- Bhujangasana decreases the stiffness in your lower back. It increases the flexibility of your body and also elevates your mood.
To know more about the pose and its procedure, click here – Bhujangasana.
2. Baddha Konasana (Butterfly Pose)
About The Pose- Baddha Konasana or the Butterfly Pose looks like a butterfly flapping its wings or a cobbler sitting down at work. Baddha Konasana is a beginner level Vinyasa yoga asana. Practice it on an empty stomach and hold the pose as long as comfortable but not more than 5 minutes.
Benefits For First Trimester Pregnancy- Baddha Konasana stimulates your heart and improves blood circulation in your body. The pose relieves fatigue and anxiety.
To know more about the pose and its procedure, click here – Baddha Konasana.
3. Bitilasana (Cow Pose)
About The Pose- Bitilasana or the Cow Pose is an asana that resembles the stance of a cow. The Sanskrit word ‘bitila’ means cow. It is a beginner level Vinyasa yoga asana. Practice it on an empty stomach and hold as long as comfortable but not more than 15 seconds.
Benefits For First Trimester Pregnancy- Bitilasana improves your balance and posture. It calms your mind and removes stress. The pose stretches your spine and neck.
To know more about the pose and its procedure, click here – Bitilasana.
4. Marjariasana (Cat Pose)
About The Pose- Marjariasana or the Cat Pose is an asana that looks like a cat which is stretching its back. It is a beginner level Ashtanga yoga asana. Practice the asana on an empty stomach and hold it as long as you feel comfortable but not more than 15 seconds.
Benefits For First Trimester Pregnancy- Marjariasana improves your digestion. It relaxes your mind, improves blood circulation and also purifies it. The pose works best for stress relief.
To know more about the pose and its procedure, click here – Marjariasana.
5. Viparita Karani (Legs Up The Wall Pose)
About The Pose- Viparita Karani or the Legs Up The Wall Pose is a mild inversion which is relaxing and restorative. The asana is a beginner level Hatha yoga asana. Practice it on an empty stomach and hold the pose for as long as you can but not more than 15 minutes.
Benefits For First Trimester Pregnancy- Viparita Karani is great to treat tired feet and legs. It treats a headache and relieves symptoms of insomnia. The pose quietens your mind and calms the nerves.
To know more about the pose and its procedure, click here – Viparita Karani.
6. Tadasana (Mountain Pose)
About The Pose- Tadasana or the Mountain Pose is an asana that is the mother of all standing yoga poses. It is a beginner level Hatha yoga asana. You can practice this asana anytime of the day and not necessarily on an empty stomach. Hold it as long as you can but not more than 20 seconds.
Benefits For First Trimester Pregnancy- Tadasana steadies your breathing. It relieves pains and aches throughout your body. The pose rejuvenates and refreshes you. It keeps you enthusiastic and energetic.
To know more about the pose and its procedure, click here – Tadasana.
7. Virabhadrasana II (Warrior II Pose)
About The Pose- Virabhadrasana II or the Warrior II Pose is an asana that is named after a mythical warrior called Virabhadra. It is a beginner level Vinyasa yoga asana. Practice it on an empty stomach and hold it as long as you feel comfortable but not more than 30 seconds.
Benefits For First Trimester Pregnancy- The pose strengthens your shoulders and lungs. It increases your stamina and is therapeutic for osteoporosis. The pose also stretches your hips and groins.
To know more about the pose and its procedure, click here – Virabhadrasana II.
Some guidelines to keep in mind during practice.
Guidelines During Yoga Practice In First Trimester Pregnancy
- Avoid practicing in excessive heat or hot yoga. Choose a cool and breezy place for practice
- Rest whenever you feel like. You do not need to push yourself like normal times
- Do not over stretch or extend beyond the natural range of motion
- Above all, listen carefully to your body and do accordingly
Now, let’s answer some common queries on prenatal yoga during the first trimester.
Expert’s Answers For Readers’ Questions
Is it recommended to exercise in the first trimester?
It differs from person to person, and you must consult your doctor to know this. A few women are advised bed rest for the first few months of their pregnancy.
Are abdominal exercises recommended during the first trimester of pregnancy?
No, do not exert much on the abdomen area during the first trimester of pregnancy as it tends to become sensitive during this period.
Pregnancy is a crucial and delicate period. You must do whatever it takes to make it easy and comfortable. Everybody experiences pregnancy differently, check what works for you and practice these asanas in yoga for first trimester pregnancy only if your doctor thinks you are up to it.
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