First Trimester Yoga for a Serene Pregnancy Journey

Pregnancy is a divine journey, full of roller-coaster rides! It embarks on the beginning of a new phase in a couple’s life, or a woman’s life precisely, as the mother is also reborn with the baby as her body undergoes rigorous changes throughout the pregnancy, delivery and postpartum. Thus, prenatal yoga can be an excellent way to deal with all the unexpected changes a female body goes through. Practising yoga from the beginning of pregnancy can have many benefits. Hence, opting for the first trimester yoga can help you to build a strong mind and body connection and navigate you towards a safe and serene baby birth.


But before starting your pregnancy yoga journey, let’s learn about the stages of pregnancy, it’s symptoms, and the risk factors associated with it.


  

Stages of Pregnancy

The astonishing journey of this nine months of pregnancy is divided into three trimesters or stages. The first trimester starts from conception to 12 weeks, the second trimester from 13 weeks to 27 weeks and the last or third trimester from 28 weeks to 40 weeks. Here is a brief elaboration of the stages of pregnancy.


First Trimester(conception-12 weeks)

The first trimester is from the time you conceive to 12 weeks. This is the initial but crucial time when the fertilised egg gets implanted in the uterus and begins to develop into an embryo. You can experience some symptoms like missed periods with morning sickness, tiredness or dizziness, etc. Hence, you have to be extra cautious as this is the trimester where most of the miscarriages occur. However, taking proper care with the first trimester yoga can ensure a healthy pregnancy.


Second Trimester(13 weeks- 27 weeks)

The second trimester is the period between 13-27 weeks. This is the most comfortable and happening trimester as you can experience increased energy with subsided morning sickness and rapid growth and movements of your foetus. Even if your baby bump is clearly visible now, practising First Trimester Yoga during this time can leave you packed with energy.


Third Trimester(27 weeks- 40 weeks)

The final or third trimester is the timeline between 27-40 weeks. This time may vary from person to person as some women tend to deliver as early as 36 weeks, and some may deliver by 42 weeks. This time spell can be challenging as the foetus continues to grow and develop. Expanding your bump causes discomfort in day-to-day activities. Sometimes you can even experience heartburn, backaches and sleeplessness. So, tackling these things by practising First Trimester Yoga would be a perfect remedy, which will also help you with smooth labour and delivery.


First Month of Pregnancy Symptoms

The first spell of this roller coaster can start with various weird symptoms you never imagined existed. Though the symptoms vary with individual anatomy, missed periods are the prime ones experienced by almost all women. Apart from that, nausea, morning sickness, and fatigue are some of the primary symptoms that can be seen in many women. In addition, in the 1st month of pregnancy symptoms also include dizziness, mood swings, light spotting, bloating or food aversions. So, it is advisable to take a home kit pregnancy test or get the help of your family physician to confirm the good news.


Danger Signs of Pregnancy in the First Trimester

Though pregnancy is an incredible phenomenon of nurturing and fostering a new life within you, sometimes this wonderful experience can turn into a nightmare if not taken care of. So it’s better to consult your physician immediately if you experience severe cramping with vaginal bleeding, severe headache with blurred vision, or feeling dizzy and weak to get out of bed or body swelling. 

These are some danger signs of pregnancy in the first trimester to watch out for. However, with the help of your doctor and good care of yourself, these things can be sorted out if treated in time.


Poses During the First Trimester Yoga

Yoga During the First Trimester


The famous quote “Happy mother, happy child” is relevant from the time you conceive. So, practising yoga during the first trimester can be no less than a boon for the health of the duo, the expecting mother and her unborn child, as it ticks all the aspects that help in a happy and healthy pregnancy. 

Let’s explore what benefits yoga has for expecting mothers.


Stress Relief

One of the main benefits of practising yoga is stress relief. Pregnancy can make you a little anxious and bombard you with emotions that can be overwhelming to handle, so practising mindful first trimester yoga can help you lead your way out prosperously by fostering your emotional well-being.


Uphold Physical Changes

Yoga during the first trimester will alleviate the discomforts like bloating, morning sickness, and headaches. It supports your body throughout the pregnancy to accommodate the foetus’s growth. Practising yoga regularly also boosts your energy levels and keeps your mood swings in check. Prenatal yoga is specifically designed to prepare the mum-to-be’s body for childbirth by strengthening the pelvic muscles, alleviating fear, and improving confidence.


 

Connect with the Baby

The baby and mom are connected with an eternal bond of love, and performing yoga during the first trimester can strengthen their connection with understanding the growth of the unborn child. This connection deepens as the pregnancy progresses.


First Trimester Yoga Poses

As you understand, there are benefits to incorporating yoga during the first trimester. Let’s check some of the easy first trimester yoga poses or asanas that an expecting mother can do to have a healthy and happy pregnancy.


Sukhasana or Easy Pose

Sukhasana, or easy pose, is the easiest of all poses, as the name says. This pose helps to improve posture and relaxes the body with mental clarity.

1. Comfortably sit in a crossed-leg position.

2. Do not tighten your muscles. Just sit relaxed with your back straight.

3. Keep your hands on your knees with your palm up with a pointing finger, press your thumb, or keep your hands below the belly.

4. Sit with your eyes closed and focused.

5. Slowly inhale and exhale with your focus on your breath. 

Sukhasana, or easy pose, helps promote relaxation and mindfulness. Through this asana, you can feel a deep connection with your unborn.


Tadasana or Mountain Pose

Tadasana, or mountain pose, is especially beneficial in the first trimester when there are subtle changes in the body.

1. Stand with your feet together with arms by your side.

2. Slowly raise your arms, interlocking your fingers.

3. Turn your palm upward, stretching your arms, shoulders and chest upwards while inhaling.

4. Slowly exhale while you bring your hands down to relax your body to a normal pose.

5. Repeat this 5-10 times.

Tadasana, or mountain pose, gently works on the abdominal muscles and pelvic region, which play an important role in childbirth. Slow breathing relaxes your mind oxygenating you and your baby.


Vrikshasana or Tree Pose

Vrikshasana, or Tree Pose, is a classic first trimester yoga pose that helps to build strength in the back and legs, which is essential for a healthy pregnancy and childbirth.

1. Stand with your back straight.

2. Slowly bend your right knee, and use your hand to place your right foot on your left thigh.

3. Try to find the balance; you can get the help of a chair or a wall for support.

4. Gently join both your palms together, forming a namaste.

5.  Inhale and exhale throughout the process.

6. You can even raise your hands if you are comfortable.

7. Repeat this process 5 times.

The vrikshasana or tree pose engages core muscles gently, supporting your back and pelvic muscles and helping with easy delivery.


Malasana or Squat Pose

Malasana, or squat pose, is an excellent pose that helps open the hips and strengthen the lower body, which is particularly useful for preparing the body during birth.

1. Begin by standing straight on your feet slightly apart.

2. Slowly lower your body, trying to bring it to a squatting position.

3. Join your palms together, forming a namaste at the centre of your chest.

4. Keep your spine straight and shoulders relaxed.

5. Now, slowly inhale and exhale mindfully.

6. Hold the position for 30-60 seconds.

7. You can take the help of props, as your body might need support initially.

Malasana or squat pose promotes hip and groin flexibility and enhances overall energy flow that keeps one rejuvenated. This is one of the asanas that help with easy childbirth.


Balsana or Child Pose

Balasana is a restorative pose that helps reduce anxiety and promote emotional well-being. This pose also offers relaxation to the back. 

1. To begin with, sit down on your knees.

2. Gently bend down to come on your hands, forming a table-like structure.

3. Carefully extend your hand forward, resting on the floor.

4. Rest your forehead on the floor, or you can use a pillow.

5. Slowly inhale and exhale. Hold as long as you are comfortable.

This pose relieves the pressure on your back caused by the growing belly. You can use props like a bolster or a folded blanket for your comfort.


These yoga poses are some of the basic yoga poses that aim for good mental and physical health for the mom-to-be and her baby with mindful breathing techniques. However, it is always advisable that you consult an experienced medical professional before performing any of the first trimester yoga poses.


Yoga Poses You Must Avoid During the First Trimester

Yoga is beneficial in pregnancy in numerous ways, but there are certain yoga poses to avoid in the first trimester that can cause unnecessary complications. Poses like deep backbends, strong twists, inversion pose, hot yoga, breath retention practises, bow poses, crunchies and jumping are better to avoid or do with proper guidance from your doctor or certified yoga gurus.

Takeaway

Pregnancy is the most beautiful experience a woman can go through. To keep your body going strong, incorporating yoga poses from the beginning of the journey is a great idea. But remember to consult a doctor and yoga experts before you include these poses into your daily regime. Have a happy motherhood!

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Alika Sharma
Alika Sharma

With over a decade in HR, my true passion lies in health and fitness, specifically in harnessing the transformative power of yoga for chronic pain management. At Flexifyme, I often combine my professional expertise with a deep-seated commitment to guiding others on their journey to wellness.

Recognized for my dedication with a Long Service Award, I now channel this dedication into developing tailored yoga programs for pain relief, weight loss, stress reduction, and holistic health. My thoughts/article reflect a blend of HR acumen and a fervent belief in yoga's healing capabilities, aiming to inspire and empower our readers.

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