5 Safe Yoga Asanas To Try During Your First Trimester

Pregnancy is a time to rest, consume healthy foods, and pamper your body with extra naps and lots of foot rubs. It’s also a good time to stay physically active and practice low-impact exercises. In fact, registering for a prenatal yoga class can be a great way to kickstart your pregnancy journey. Yoga can help improve strength, posture, sleep, flexibility, and reduce aches and stress during pregnancy. 

However, if you are planning to include yoga in your first trimester, your first step should be to consult your doctor and check its safety. Although yoga is safe and beneficial for keeping you healthy throughout pregnancy, there might be certain reasons your doctor might ask you to avoid it based on your health condition.

Is It Safe To Practice Yoga During The First Trimester

The answer is ‘Yes’. Becoming pregnant doesn’t mean that you have to throw away your workout routine. Moreover, many women stop participating in physical activities during pregnancy as they fear the risk of miscarriage.

However, be informed that it’s absolutely safe to practice yoga during pregnancy, as long as you are following safety precautions and have a go-ahead from your doctor. There are certain yoga poses that are recommended for the first trimester as they rejuvenate your body by stretching it in different ways. Let’s have a look at all the yoga poses that are safe to perform during your first trimester.

5 Best Poses In Yoga For First Trimester Pregnancy

Here, the million-dollar question that women all around the world are curious about arises, “What kind of asanas can you try during the first trimester to keep you and your little bundle of joy safe?” Worry not, we have got you covered. Here are five yoga poses that you can try during your first-trimester pregnancy.

Butterfly Pose (Baddha Konasana)

The butterfly pose or the Baddha Konasana looks like a butterfly flapping its wings. It is a beginner-level Vinyasa asana and should be practiced on an empty stomach. Hold the pose for as long as comfortable, but not more than 5 minutes. 

Benefits: This pose stretches the inner thigh and the legs, thus relieving tension from those areas. It also helps improve blood circulation and relieves fatigue and anxiety.

Steps:

• Sit on the floor. Stretch your legs in front of you.
• Next, bend your knees and bring the soles of your feet together.
• Keep your heels close to the body and relax your thighs, neck, and shoulders.
• Hold your feet with both hands and gently bounce your knees in an up and down motion.
• Repeat this pose 25-35 times.

Cobra Pose (Bhujangasana)

The cobra pose or Bhujangasana is a yoga pose that resembles the raised hood of the cobra. It is a beginner-level Ashtanga yoga asana that must be practiced in the morning on an empty stomach. You can hold the pose for about 30 seconds, but remember not to stretch much and keep it light.

Benefits: This yoga asana decreases stiffness in your lower back. It also improves your body’s flexibility and elevates your mood. 

Steps:

• Lie on your stomach. Your forehead should face the floor.
• Keep your feet at a hip-width distance.
• Place your elbows underneath your shoulders and keep them close to the body.
• Retract your shoulder blades to the back.
• Gently lift your head and chest off the floor. Remember to inhale while doing so and relax your shoulders.
• Stretch for 30 seconds, then exhale slowly and lower yourself back to the ground.
• Repeat this pose 3-4 times.

Cat/Cow Pose (Marjariasna and Bitilasana)

These poses resemble the stance of a cat and cow and are excellent for first-trimester pregnancy. It’s a wonderful combination of asanas that improve posture during pregnancy. Both the asanas should be performed on an empty stomach and not more than 15 seconds.

Benefits: The cow pose stretches your spine and neck and calms your mind and removes stress. The cat pose works best for stress relief and improves digestion and blood circulation.

Steps For Cow Pose:

• Get in a tabletop position and on all fours.
• Keep your wrists in line with your shoulders.
• Keep your head in between your hands and gently inhale to lift your buttocks towards the ceiling, thereby, opening the chest.
• Sink your abdomen to the ground and lift your head up.
• Hold for a few seconds, exhale, and return to the initial position.
• Repeat this sequence 5-6 times.

Steps For Cat Pose:

• Get on all fours and in a tabletop position.
• Keep your knee in line with your hips and wrists in line with your shoulders.
• Inhale while bringing your belly close to the mat
• Lift your chin and chest and stare at the ceiling.
• Exhale and bring your belly towards the spine.
• Inhale to return to cow pose and exhale to return to cat pose.
• Again, repeat this sequence 5-6 times and then rest.

Child’s Pose (Garbhasana)

The child’s pose or Garbhasana pose is great for stretching your hip bones and lengthening your spine. It is a great yoga pose to use for resting between workouts and can be performed for at least 30-35 seconds. With a few modifications, this pose is safe to try in all stages of pregnancy.

Benefits: It relieves lower back and pelvic pain and lessens the belly’s pressure on the spine.

Steps:

• Kneel on the mat with your hips spread apart.
• Keep your toes together.
• Extend your arms while resting your forehead on the mat.
• Repeat the pose 5-6 times and hold for 30 seconds.

Seated Forward Bend (Paschimottasana)

The seated forward pose or Paschimottasana is an easy-to-perform yoga asana for first trimester. It helps boost digestion and allows you to focus internally. 

Benefits: It opens up your hip muscles and stretches the abdominals and pelvic floor muscles. It is also great for relaxing the body.

Steps:

• Sit down and extend your legs in front of you.
• Bend your knees and extend your arms over your head.
• Keep your spine intact and slowly bend forwards and place your hands on the legs or feet (based on your comfort).
• Hold this position for 30 seconds and then repeat 4-5 times.

Safety Measures To Keep In Mind While Practicing First Trimester Yoga Poses

• Learn the poses from a qualified instructor.
• Listen to your body. Do not push yourself and rest whenever you feel like it.
• Avoid hot yoga or practicing in excess heat. 
• Include meditation and mindfulness.
• Be gentle and always start slow.

The main goal of doing yoga during pregnancy is to keep you healthy, active, and fit. Yoga helps manage many symptoms throughout pregnancy and prepares your body for childbirth and recovery. So unless your doctor advises otherwise, do try to include safe yoga poses in your daily routine. 

Banner Image: Kareena Kapoor Khan/Instagram