What is pregnancy first trimester?
We have brought yoga for pregnancy first trimester for all the beautiful pregnant ladies on this mother earth being blessed with the best gift of their lives. The first three months of your pregnancy is the pregnancy first trimester. As wonderful it feels to be pregnant so important it is to keep your health in check. So, here I bring you, yoga for pregnancy first trimester. This will help you kick-start your pregnancy with yoga and enjoy the feeling of motherhood with ease and comfort. So, let’s begin!
Covering yoga for pregnancy first trimester, I will let you know all about hormonal changes during the trimester. Why yoga for pregnancy first trimester is good for you, which are the best yoga asanas that you should follow while practicing yoga for pregnancy first trimester.
This article will also help you to design a nice yoga routine of yoga for pregnancy during first trimester, good yoga poses for you and of course the benefits and tips. I will address all your safety issues related to yoga for pregnancy first trimester and all the dos and don’ts related to practicing yoga for pregnancy during the first trimester.
Once you are pregnant, there are many changes in your body, both hormonal and psychological that may lead to slight complications and unease if you are pregnant for the first time.
Basic symptoms are morning sickness and acidity. You may feel the urge to vomit right in the morning as you wake up, in fact, the urge may become your morning alarm during pregnancy.
The first 12 weeks or the first trimester of your pregnancy is the time when your baby grows faster than any of the latter two trimesters. This is the right time to chuck all the bad habits that you have and start following a healthy and organized lifestyle. Proper food habits and practicing yoga for pregnancy first trimester will help your baby develop into a healthy baby and also you will be comfortable during entire pregnancy and also at the time of delivery.
Hormonal Changes in the Body During Pregnancy First Trimester
Yoga for pregnancy first trimester is very important for every pregnant woman because it is the most natural method to ease out the challenges of pregnancy, especially if you are a first-time mom, you will find yoga for pregnancy first trimester very useful in managing the hormonal changes in the body during pregnancy first trimester.
The first obvious hormonal change in the body during pregnancy first trimester is the increase in the level of estrogen and progesterone in the female body.
These two hormones play a vital role in the development of the embryo (baby called during the first trimester) and are also responsible for the change in the skin colour of the woman, usually referred as ‘pregnancy glow’.
The hormonal changes also inflict laxity on the ligaments and tissues of the woman as the uterus is being prepared to carry a developing baby. The lady may feel bloated and her hands and feet may start swelling.
Cramps, acne, and pimple may start occuring and the woman might experience significant changes in her skin type, it may either become too oily or too dry.
Morning sickness, nausea, acidity, heartburn, and dizziness should be considered normal during pregnancy first trimester.
The woman also gets frequent urges to urinate and may experience loss of balance in herself. Soreness or tenderness in breasts may follow. She may also experience bouts of anxiety and depression. As the trimester advances, her uterus will become to expand and she may crave for things that are not regular eatables, unavailability of which might end up in bouts of depression or frustration.
Fatigue and lethargy are also not to be missed. The newly pregnant woman might feel tired all the time and may just wish to sleep every now and then. She would reduce her physical labour and get exhausted easily.
Physical exhaustion would lead to lesser productivity hence making her feel more irritated, depressed and helpless. She might soon begin taking pregnancy as a liability and not as a bliss.
This is where yoga for pregnancy first trimester comes into the picture. A newly pregnant woman might find it very difficult to accept the changes that her body is going through. The first experience of getting pregnant and the challenges associated with this might make her depressed during the rest of her pregnancy and she might not be able to cope up with it even after childbirth.
To avoid this and let the new mother enjoy her motherhood as well as pregnancy, yoga for pregnancy first trimester is absolutely necessary. It doesn’t matter if you are new to yoga or already a practitioner, all you need to know is that this is the right time to start with your yoga practice and yoga for pregnancy first trimester will help you throughout your pregnancy and after childbirth also.
Why is Yoga Good for Pregnancy First Trimester?
As we know yoga is the complete ritual for making your mind, body, and soul more organized and proper. Yoga provides you physical as well as emotional strength. It helps you lead a healthy and a happy life. In any phase of life, yoga is a beneficial boon to opt for and when it comes to pregnancy, no woman would like to go otherwise.
Being pregnant demands that you must fix your lifestyle and give up on all the bad living habits that you might have been following earlier. Practicing yoga for pregnancy first trimester will make you give up on unhealthy habits like smoking or consuming alcohol, even if you are not into these habits, yoga will help you develop a positive lifestyle and you will be inclined towards natural and organic foods.
Yoga for pregnancy first trimester will help you keep calm and relaxed during the entire pregnancy. Pranayam and breathing exercises will help you while delivery and also will help you ease the labour-pain.
Besides this, there are innumerous invisible benefits of yoga for pregnancy first trimester that you won’t see coming before you begin the practice. So, just consult your doctor and your yoga teacher and give it a try.
Which yoga is best in pregnancy first trimester?
Yoga for pregnancy first trimester should be as relaxing as it can be. Meditation, pranayams and gentle exercises are ideally the best yoga for pregnancy first trimester. Practising meditation and pranayam will help the newly pregnant woman to accept her new self and it will prepare her for a new life, a new journey ahead.
Practicing the pranayams will prepare her lungs for deep breaths and sustained breathing, this will help her during the time of labour. Also, chanting the mantras during pranayam and various other sounds will create positive vibrations. These vibrations will be beneficial for the emotional health of both the mother and the child.
Let us take a look at some of the beneficial pranayams in yoga for pregnancy first trimester:
Udgeeth Pranayam: Sit in Sukhasana and take a deep breath. Chant ‘Om’ while you exhale and retain the sound. Do this for five times. Be in a relaxed mode and do not rush. Feel the sound of ‘Om’ traveling with your breathe in your entire body. Sit in the resonance of some time.
This is the most beneficial of all pranayams in yoga for pregnancy first trimester. Udgeeth Pranayam will help you stabilize your body and mind. You will feel calm and relaxed after you open your eyes. You can practice this pranayam whenever you feel sad, anxious, sick or depressed.
Pranav Pranayam: This is a more relaxed version of Udgeeth pranayam. Sit in sukhasana and let your body relax. Close your eyes and rest your hands on your knees. Take a deep breath and resonate the sound of ‘Om’ in your mind. Feel the presence of a new life within you. Get accustomed to its presence and prepare yourself for the new challenges.
Repeat the pranayam for five times and make sure you breathe in and breathe out deeply. Do not rush yourself. Feel your senses focusing on your uterus. Let go of the anxiety and fear of pregnancy. Be determined to cherish the time. Allow yourself to believe all the affirmations. Let the sound of ‘Om’ resonate.
Pranav pranayam is an extremely beneficial exercise for newly pregnant ladies as it allows them to connect with the new changes in their bodies. Pranav pranayam is an important part of yoga for pregnancy first trimester regime. It aligns the mind, body, and soul of the pregnant woman and she feels more confident and relaxed.
Practicing Pranav pranayam also improves the respiratory system and hence strengthens the lungs.
Bhramari Pranayam: This pranayam can be practiced at any time of the day. It is recommended to practice this pranayam when you feel dizzy and disturbed. During pregnancy first trimester you may go through mood swings due to hormonal changes. This pranayam will help you feel more grounded and relaxed.
Sit in sukhasana and close your eyes. Place your palms on your eyes and cover your nostrils too. Practice alternate breathing while humming like a bee. Inhale with both your nostrils and then close one. Hum and exhale through the open nostril. Repeat the pranayam for five times.
Best yoga routine for pregnancy first trimester?
Yoga for pregnancy first trimester is supposed to be a crucial routine. There is no generic advice as pregnancy issues are different for everyone, however, there are certain steps that all can follow in their routine.
- Set a time: Be it morning or evening, set a proper and particular time to practice yoga for pregnancy first trimester.
- Begin with pranayams: Pranayams stabilize you and motivate you to begin with your exercise. They make you calm and relaxed.
- Do Sukshma Kriyas first: After pranayam don’t jump to exercises and do some sukshma kriyas to warm up your body.
- Just perform the basic asanas: You can start with Surya Namaskar and do some other basic asanas. Do not go for rigorous exercise or bending or twisting poses.
- Relax and meditate: Do not forget to relax with Balasana or Shavasana after every exercise. It is very important to relax your body after each stretch.
Good Yoga Poses for First Trimester Pregnancy
Marjariasana
- Sit on your knees and place your palms on the ground. Make a cave-like shape with your body.
- Inhale and push your abdomen towards the ground.
- Stay in the position for a few seconds.
- Exhale and pull your back towards the sky making a hump. Hold the position.
- Relax and come back to the initial position.
- Repeat the asana if you want.
Titliasana
- Sit in Bhadrasana and keep your toes close to your body.
- Hold the toes with your hands and flap the legs like a butterfly.
- Do it for a few seconds and relax.
- Repeat the asana three times.
Bhujangasana
- Lie on your abdomen and keep your hands close to your shoulder.
- Slowly lift your upper body while inhaling.
- Hold your breath and stay in the position for few seconds.
- Relax and come back to rest.
Tadasana
- Stand on the ground with your legs 2-3 feet apart.
- Raise your hands towards the sky, you can also form the namaskar mudra.
- Lift your heels while you inhale and stay in the position for 10 seconds.
- Come back on your toes and relax.
Several other asanas like Virbhadrasana and versions of Tadasana and Trikonasana can also be performed.
Benefits of yoga for pregnancy first trimester
The list of benefits of yoga for pregnancy first trimester is a long one and throughout the article, you have been reading about the benefits of yoga for pregnancy in the first trimester. Let us sum up all of them under one title. Read on…
- Yoga for pregnancy first trimester prepares you for the upcoming challenges.
- Practicing yoga for pregnancy in first trimester eases the pregnancy cramps.
- Yoga for pregnancy first trimester boosts up your mood.
- It also alleviates your confidence and makes you strong.
- Yoga for pregnancy during first trimester provides you physical strength and improves your breathing.
- It makes you ready for the crucial months of pregnancy.
- Yoga for pregnancy first trimester helps you connect with your child deeply.
- Yoga for pregnancy first trimester also helps you manage your mood swings and bouts of depression or anxiety.
Is it safe to do yoga in pregnancy first trimester?
This has been a debatable issue with all the trainers, practitioners and experts all around the world. Some believe that any kind of physical exercise should be avoided during pregnancy, some give yoga for pregnancy first trimester a thumbs up.
I go with the latter group. Yoga is not just a form of physical exercise. It is a complete makeover of your mind, body, and soul. It is absolutely necessary to practice yoga during your entire pregnancy and yoga for pregnancy first trimester should be an absolute must.
If you wish to practice safe yoga for pregnancy first trimester, the first thing that you should keep in mind is to consult your doctor before making any plan. Then, as a second step, focus more on meditation and breathing exercises.
Ask your trainer and doctor to suggest you some basic exercises and stick to them even if you are a regular yoga practitioner. Yoga for pregnancy first trimester is absolutely safe to follow and is extremely beneficial.
Is it safe to do bending yoga poses in pregnancy first trimester?
Yoga for pregnancy first trimester is only beneficial when you do relaxing poses and pranayams. Pregnancy first trimester is not the right time to check your flexibility and sustainability. Apart from several soothing poses, your yoga for pregnancy first trimester regime should not include any bending yoga poses.
Doing bending yoga poses will exert pressure on your uterus which is not a good thing as the initial weeks of pregnancy run a high risk of miscarriage. So bending and twisting yoga poses are to be avoided. Listen to what your body requires and do as it pleases.
Consult your trainer before practicing any bending yoga pose and also make sure that you are not doing any asana in a wrong manner. Yoga for pregnancy first trimester is for practicing relaxing asanas and sukshma kriyas to help you get accustomed to the new changes in your body, bending yoga poses are not recommended in yoga for pregnancy first trimester.
Tips for pregnancy first trimester- Do’s and Don’ts
Now that you have set up your mind to take up yoga for pregnancy first trimester, here are some crucial tips that you should keep in mind while practicing your yoga routine. Just go through these useful and beneficial tips and make your pregnancy a happier experience.
- Stop immediately at slightest discomfort. As this is the beginning of your pregnancy you may not know what are the internal changes that are happening. So, whether you are a new yogi or an experienced one, make sure that you stop and see what’s wrong if you face discomfort. Do not hold back yourself, this is not the right time to adjust. Just let your trainer know if you are facing any issue. The initial weeks of the first trimester are very crucial, be careful.
- Do not practice deep twists or backbends: Let your body adjust to the new change in it. If you have been a regular yoga practitioner, suppress your urge to perform the difficult and twisting poses. Be gentle with your body and do yoga to relax it.
- Practice near a wall or keep supporting props handy: As you may keep feeling dizzy all day long and also morning sickness would follow, you should make sure that you have a support in case you tend to lose balance.
- Don’t opt for Hot yoga or Bikram Yoga: Excessive sweat may not be useful for your changing body and it may just give you discomfort and nothing else.
Pregnancy is a cherishable experience for any woman. My only advice to all the moms-to-be is to enjoy the time by doing yoga for pregnancy first trimester and eliminate all the discomforts that stop you from feeling the bliss.
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