Yoga Poses for the First Trimester
It is very important for you and your baby that you remain fit and healthy from the first weeks of your pregnancy onwards. Going through morning sickness, nausea and tiredness can take its toll on your body. This is when exercise and, more specifically, yoga can help you deal. It’s not just great for your physical well-being but your mental well-being too.
So, one of the first questions that can arise is – is it safe to do yoga in the first trimester? The answer is yes, absolutely. However, it is important that you not do this on your own. Make sure you’re with a certified yoga instructor who knows what’s going on with your health. Some poses could restrict blood flow to the uterus and cause pain and muscle spasms, which is why you need to be under the watchful eye of the instructor. Equally important is that you consult your gynecologist before starting any yoga regime.
Here are some poses that work well for the first trimester.
Bhujangasana (Cobra Pose) – Lie down on your mat on your stomach so that your forehead is towards the floor. Ensure that your feet are hip-width apart. Bring your elbows closer to your body, under your shoulders. Keep your shoulders relaxed and take a deep breath in gently. Lift your chest and head up. Let out your breath and go back down towards the floor.
Baddha Konasana (Butterfly Pose) – Practice this pose on an empty stomach. Sit on your mat with your back as straight as is comfortable for you. Stretch your legs in an outward direction. Take a deep breath in and bend your knees gently so that your heels move towards your pelvis. Now bring the soles of your feet together and press them against each other. Let your knees drop to the side. Now lift your heels towards your pelvic floor while ensuring that the outer edges of the feet are touching the floor. Use your hands to hold your feet. Hold this pose for five minutes and then get back to the original pose.
Bitalasana (Cow Pose) – Get on all fours on your mat and get into the table top position. Line up your wrists to your shoulders and ensure that your head is between your hands. Take a deep breath in and move your buttocks upwards. Let your stomach sink towards the floor and lift up your head. Hold this position for five seconds and then exhale and return to the original position.
Marjariasana (Cat Pose) – Assume a table top position by going on all fours and ensuring that your wrists are lined up with your shoulders and your knees are lined up with your hips. Inhale. Stretch your shoulder blades out. Let out your breath and bring your stomach towards your spine at the same time. With your back facing the ceiling, gently round it so it moves towards the ceiling. Then take a deep breath in and return to the original position.
Yoga poses can be very beneficial for you and your baby in the short term and the long run. However, make sure you practice under the watchful eye of a certified instructor and consult your gynecologist about what is safe for you to do.