Yoga during the first trimester

As a Pregnancy Yoga teacher based in London, I am often approached by people early on in pregnancy asking if they can join my classes. Classes are recommended from 12 weeks of pregnancy, normally after you have had your first scan and are feeling a bit more energetic. However, can you practice yoga before this? The good news is that YES, you can do yoga throughout pregnancy. 

Yoga encompasses not only the physical postures but also breathwork and meditation. All of which can prove very beneficial during the first trimester, when nausea and fatigue may be at an all time high. Tiredness during the first trimester is a sign to take care of yourself, both body and mind. Nurture and rest can be an integral part of yoga. Some of my recommendations of yoga during this period focus on this need to nurture and rest including not only physical postures but also breathwork and meditation. 

Breathwork during the first trimester

Find a comfortable sitting or lying position. Tune into your natural breath. Do not hold or force the breath. 

As you breathe in count the inhale, and as you exhale, count for a little longer (without straining). Slightly lengthening the exhale slows the heart rate and keeps us calm.

You can also use the technique of visualization during the first trimester. If you are feeling nauseous, you can exhale a long slow breath and imagine nausea leaving your body. As you inhale, imagine fresh clean air cooling and cleansing you. Repeat for a few rounds. 

Yoga postures during the first trimester

If you already have a yoga practice and feel well then you can certainly continue. Pregnancy yoga allows us to become more aware and mindful of our body,  in turn helping us beyond the mat with our posture, energy and what life can throw at us! However do listen to your body resting if needed. During the first trimester most poses are safe, but as your baby grows avoid lying on your front, your back for long periods, deep back bends and twists.

I have detailed below a few suggestions of yoga asanas that you could come to during the first trimester. 

Cat-Cow (Marjaryasana-Bitilasana):

This gentle flow helps to warm up the spine, improve circulation, and relieve tension in the back. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale, drop your belly, and lift your chest and tailbone ( cow pose). Exhale, round your spine, and tuck your chin to your chest ( cat pose). Repeat several times, moving with your breath.

Gentle Seated Twists (Parivrtta Sukhasana):

These twists, when done gently, can help to improve digestion and release tension in the spine. Sit comfortably with your legs crossed or extended. Inhale, lengthen your spine. Exhale, gently twist to one side, placing your hand on your knee or the floor behind you. Inhale, return to centre, and exhale, twist to the other side. Avoid deep twists and focus on gentle rotation.

Legs-Up-the-Wall Pose (Viparita Karani):

A relaxing pose that can help to reduce swelling in the legs and feet, and calm the nervous system. Lie on your back with your bum close to the wall. Extend your legs up the wall, resting them comfortably. Relax your arms at your sides and breathe deeply. If this pose creates discomfort, try placing a bolster under your hips.

Child's Pose (Balasana):

A deeply restorative pose that can help to calm the mind and relieve fatigue. Start on your hands and knees. Bring your big toes together and widen your knees slightly. Sit back on your heels (or as close as comfortable) and fold forward, resting your forehead on the mat. Extend your arms forward or rest them alongside your body. Breathe deeply and relax.

Relaxation and meditation during the first trimester

Spending time in deep relaxation can help with feelings of overwhelm and exhaustion, and allows the body time to rest and rejuvenate.

Find a comfortable position, which may be on your back in early pregnancy. You can place a bolster under your knees to relieve pressure in the lower back. If the mind wanders, accept and do not be discouraged. Gently bring your attention back to whatever your focus is. Allow yourself to rest.

Relax the muscles in your body by progressively working down the body in your mind releasing tension slowly with each long exhale. 

Take this time to focus your mind on your unborn baby allowing yourself to reflect and connect. 

You could listen to some soothing music during this time. 

Every pregnancy is unique, so it is essential to listen to your body and honour its needs. By doing so, you can enjoy a safe and fulfilling yoga practice throughout your first trimester and beyond.