Beneficial Feautures of an Early Pregnancy Yoga: the List of Exercises and Postures for the First Trimester

Prenatal yoga in the first trimester

Yoga during pregnancy is becoming increasingly popular as the most effective way of preparing the body for childbirth. Each lesson is accompanied by a beautiful soothing music, during which woman can take a break from harassing her problems, learn to relax and breathe properly.

However, for some women yoga workout can be difficult in the first trimester if they experience fatigue or discomfort.


In spite of this fact, instructors and doctors claim that yoga helps to cope with toxicosis in the first semester of pregnancy. Therefore, most women choose yoga in order to tune into the new form of their bodies.

Pros and Cons

Pregnancy is divided into trimesters, approximately twelve weeks each. Each period is different in physiological characteristics, the processes occurring in the body and the feelings of the future mother.

Let us talk about the beginning of pregnancy. The first trimester is the most crucial as the body adapts to the new state.

Pros and cons There are also significant changes occurring in the hormonal and immune system of the body tissues. The placenta has not yet formed and hormonal support of pregnancy may be weak. Therefore, the first trimester counts for the largest number of spontaneous abortions.

Can i do yoga in early pregnancy? Yes, you can but since it is the dangerous period it is very important to build yoga practice carefully.

Do not load your press as it may lead to miscarriage. Strengthen the hips and begin classes on breathing exercises for pregnant women. Efficiency and simplicity are the characteristics of pregnancy yoga for the 1st trimester.

Before enrolling in classes find out what are the types of yoga you want to practice. For instance, Ashtanga Yoga is a very dynamic style that is associated with an active breathing. That is why it is not recommended for pregnant women.

In addition, you should avoid all types of power yoga. As many of the poses require excessive stretching and increased heart rate that can lead to fatigue, power yoga is considered as too intense a training for the pregnant woman.

It is better to choose such directions as Hatha yoga. It focuses on the work with the body and considered to be the most suitable one for beginners. As well as Kundalini yoga – the practice of the awakening of the Kundalini energy (energy of the birth).

Asana allowed to practice in the first semester

Let us move to the yoga poses for pregnancy during first trimester.

Easy Pose

It is the most popular and simple posture among other yoga exercises for first trimester pregnancy. Sit on the floor and cross your legs. Take your crown up; your spine should be straight. Lift your shoulders slightly up. Breathe smoothly, quietly and deeply.
Easy pose for early pregnancy yoga
In breath move your abdomen gently forward. Imagine how your diaphragm moves down, increasing the volume of the thorax. In exhale, slowly move in the opposite direction. Repeat from 3 to 5 breaths.

Supta Vajrasana (lightning pose)

Sit on your heels, supporting yourself by hands on the sides of your body, lean back and lie on your back. Perform from 20 seconds to one minute.
Supta Vajrasana

Paschimottanasana (position for stretching the back)

Sit with extended legs. In breath, stretch the crown with hands up. On the exhale, slowly bend forward.
Your back should be straight, do not bend your knees. Perform this exercise for one minute.


Lie down on your knees and the palms of hands. Your hands should be perpendicular to the floor. In breath, take the back of your head back to the coccyx. In exhale, apply your leg gently to the abdomen.
Neck muscles should be relaxed, the head is down. Go slowly from the “cow” position to “cat” smoothly, creating a wave of “bowing-bending.” Perform the asana for one to three minutes.

Child’s Pose

Sit on your heels, bend down, and put your forehead on the floor. Open your knees so your belly can lay between them.
Child's Pose
Pull your hands along the trunk or put forward. The muscles should be relaxed, breathing is restored. Perform this exercise for one to three minutes.

Butterfly Pose

Sit down with folded feet together, and then move up them closer to your belly. Breathe slowly and quietly. Make swings by your like butterfly wings. Repeat exercise for one to three minutes.
Butterfly Pose

Savasana (relaxation pose)

Lie on your back, arms and legs are slightly apart from your body. During the eleven minutes of consistent effort, relax your foot, lower leg muscles, muscles of the thighs and abdomen, back, hands and facial muscles. At the end of lessons, cover yourself with plaid in order to preserve the heat generated during exercises.

Video class

This video demonstrates the most safety and useful postures for pregnant ladies on the first trimester:

How to make your workout safe?

The first trimester is very important as outward signs of pregnancy almost do not appear, but the child is actively developing. In addition, this period is considered as dangerous for saving of pregnancy; the majority of miscarriages happen in the first 12 weeks.

Therefore, it is vital to be careful during the trainings and remember the certain rules:

  1. Eliminate from your practice asana which deliver you discomfort, even if they have no contraindications. The pregnancy is not the time to “win over” in trainings.
  2. Eliminate asana directly affecting the abdomen and bend the anterior abdominal wall. Be careful in performing asana with loading on hands. Try to listen to your body, if you feel that some asana is difficult for you, skip it.
  3. Safety conditions for early pregnancy yoga

  4. Do not practice in the days of the supposed menstruation days; they are the most dangerous in terms of abortion.
  5. Do not fix the asana for a long time (no more than 5 breaths) and get out of the pose when you feel the first signs of discomfort.
  6. During performing asana use props (belts or bolsters) and support (a wall or a chair). This will help you to enter to asana smoothly and maintain a body balance.
  7. By the end of the first trimester (around 12 weeks of pregnancy), exclude the asana in the prone position.
  8. Take more time at the end of practice (approximately 30% of the duration of trainings) for breathing practices and relaxation. Temporarily exclude pranayama breath holding.
Advice! Try to wear free and soft clothing made of natural textile. It will save you from undesirable skin irritations during the workout.

There are lot of clothes for yoga in the shops and if you do not know which one to choose, then, you should definetely read the article “Pregnancy yoga clothes”.

Yoga poses to avoid during pregnancy first trimester

  1. You should avoid poses that compress the belly: Ardha Navasana, Bhekasana, Bharadvadzhasana, Dhanurasana, Urdhva Mukha Shvanasana, Shalabhasana etc.
  2. Eliminate the practice of standing poses if you had a miscarriage in the past.
  3. Do not jump as it creates an undesirable strain on the muscles and blood vessels.
  4. Do not take asana for a long time, especially those that require a voltage, in particular standing poses.

Early pregnancy yoga has several contraindications:
Contradictions for early pregnancy yoga

  • the threat of disruption of pregnancy and premature birth, as well as a history of miscarriages;
  • hyper tonicity of the uterus;
  • Bleeding;
  • hydramnion
  • raised blood pressure, as well as its constant “jumps”, dizziness;
  • excessive manifestations of toxicosis leading to severe weight loss, and late gestosis;
  • serious problems in the musculoskeletal system and cardiovascular systems


Unlike other kinds of physical activity (shaping, aerobics, dancing), where the energy flow is great, yoga has a positive effect on all organs, allowing to save energy. This article covered the main topics related to yoga trainings in the first trimester. We see that yoga during first trimester of pregnancy helps to find resistance to stress, make the process pleasant and comfortable.

In addition, yoga helps to establish digestion, circulation and respiration during the pregnancy. It is the best way to avoid morning sickness, constipation, varicose veins, headaches and many other troubles following pregnant women in the first trimester.

However, you should remember about some contraindications during your trainings. It is better to take a consultation from your doctor before you start practicing asana.

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