5 Yoga Poses for First Trimester: Benefits & Guide

For numerous individuals, pregnancy is the beginning of an awesome adventure; it is full of excitement and expectations. However, the first trimester comes with its own set of hurdles for some, encompassing physical aches and emotional disturbances. Engaging in yoga at this time may be quite beneficial for your well-being, reducing your discomfort and establishing more intimacy with your growing baby. Below, we have picked five poses that have been specifically targeted at the first stage of pregnancy, their benefits and a detailed step-by-step procedure for doing them.

Benefits:

Increases Spinal Mobility: This pose provides the required stretching in the spine, which may be soothing for you during times when the body is changing.

Back Pain And Tension Relief: The back is perhaps the most distraught area of a woman's body during pregnancy, but a gentle stretch and movement can work wonders.

Vascular Engagements And Improvements: Movement in this position will help direct blood flow to the essential reproductive organs.

Steps:  

1. Start in a tabletop position with your hands and knees on the floor. Your wrists should be directly under your shoulders, and your knees should be positioned directly below your hips.

2. Breathe in deeply. Lower your back (Cow Pose) while simultaneously lifting your neck and tailbone towards the ceiling, creating a saucer-shaped concave.

3. Breathing out, curve your back upward (Cat Pose) by bringing your chin to your chest while trying to touch your belly button to the spine.

4. Try doing this pattern 5-10 times. Make sure to move the body slowly with each breath, witness how it feels to you, and alter positions if need be.

Benefits:

It Fosters Balance And Stability:  It is a primary posture that helps improve alignment and balance, mostly when the centre of mass is altered.

It Strengthens The Legs And Core Muscles: It works the leg and core muscles, which prepares your body for pregnancy.

It Promotes Deep Breathing And Relaxation: This posture also allows for controlled breathing, which helps to calm the mind.

Steps:

1. Stand tall with your feet hip-width apart, connecting all four corners of both feet to the ground. Feel them sink into the earth.

2. With your head focused and aiming high, gently tighten your thighs. Drop your shoulders away from the ears and make space for the upper body.

3. Repeat this several times and deep breathe. Each time you inhale, try to visualise your energy intake and how the tension is soothed so every single hand movement aids in controlling it.

4. You may also want to shut your eyes for more concentration so that body awareness and breathing awareness are heightened.

Benefits:

Mildly Stretches Side Areas: This also enhances movement and ease by gently stretching the side body.

Improves Uterine Health And Enhances Ovarian Performance: The pose seems to simultaneously strengthen the uterus and work towards improving the health of your reproductive organs as well.

Reduces General Discomforts Related To Pregnancy: Helps with pain and discomfort related to digestion during the period of carrying a child.

Steps:

1. Place your arms by the side and stand with your feet 24 inches apart.

2. Now, bring your left arm up on the round side of your head and inhale while keeping your arm parallel with your ear.

3. Now, as you breathe out, bend your body in the left direction, feeling the right length of your body stretch.

4. Stay in this position, taking 4-5 breaths, and return back to the centre without breathing in or out. Now reverse the position: Instead of bending towards the left, bend towards the right side. Repeat the process 2 times.

Benefits:

Opens The Hips And Groin Area: Baddha Konasana is beneficial in relieving tension from the lower limbs which greatly assists in opening up the hips.

Improves Flexibility In The Lower Body: Continual practice increases the range of motion, which might help with labour.

Relieves Fatigue And Promotes Relaxation: This asana helps people unwind and ease fatigue after work.

Steps

1. Take a seat on the floor, stretching your legs straight but not overly tight. Sit back and place the soles of both feet together, allowing the knees to drop outwards.

2. For those who might feel their knees are too high, try resting them on cushions or blocks for comfort.

3. With your hands, grasp the feet or ankles. Maintain the position with the spine in its lengthened position. Keep breathing deep and calm, and take care of yourself.

4. Maintain the position for 30 seconds to 1 minute or as long as comfortably possible, emphasising coming down in the stretch while gradually opening the hips.

Benefits:

Strengthens Arms, Legs And Core Muscles: It can be seen as a strength and endurance builder as it is a body stretch of different muscles.

Increases Blood Flow To The Brain: Doing the pose increases circulation, which may help reduce tiredness.

Helps Relieve Tension and Stress: This pose allows the body to feel light, which reduces tension and stress and promotes a sense of calmness.

 Steps

 1. Come into a tabletop position with your hands and knees on the ground ensuring that your wrists are under the shoulders and kneecaps under the hips.

 2. Now, curl your toes under and raise your hips towards the ceiling taking the shape of an inverted ‘V’. Legs can be straightened preferably but it’s fine to keep them slightly bent for personal comfort.

 3. Fix your fingers apart and press them into the ground firmly, your head can be placed between your arms and allow it to hang down.

 4. Remain for 5 to 10 breaths, remain deep in your breathing and relax your body by letting go of any free stress.

No matter what yoga poses you do during pregnancy, whether it's the pigeon pose, cat-cow pose, or even a warrior pose, incorporating yoga during any trimester is beneficial. But if done in the first trimester, pregnancy yoga can be especially beneficial. In this regard, we want to give some key pointers for doing yoga during pregnancy.

Always Modify: It is of utmost importance to modify the yoga pose or in the worst case even let it go, if any yoga pose you try during pregnancy seems to hurt or if you experience any discomfort.

Stretch, But Not Too Much: Instead of overexerting yourself, you should strive to improve your endurance, stability and body control.

Drink Plenty Of Water: Hydration Is of utmost importance before and after yoga so do not forget to drink plenty of water.

Try To Get In Contact With Your Doctor: Before changing any routine or practising any new exercise, it is highly recommended that you consult your doctor.

Focus On Your Breath: Bringing breathing to the forefront helps alleviate many issues and 
has a direct impact on your mental state.

Doing gentle activities during the first trimester of your pregnancy can be beneficial from the physical perspective, but also dealing with the emotional side of things. While self-care is important, connecting with your baby is also crucial, and the aforementioned positions are a great way to stay active. It is the best practice to engage yourself fully in every session and also be open-minded about it so that you can learn to modify it as per the situation. If practised regularly over time, the symptoms of fatigue, nausea, and anxiety can all lessen, which in turn helps you prepare your body for the future.