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Pregnancy Yoga Workout First Trimester

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Pregnancy Yoga Workout First Trimester

Pregnancy Yoga Workout First Trimester

Is yoga in the first trimester safe? Are there yoga poses you must avoid? What does a good pregnancy yoga workout 1st trimester consist of? Today, I want to answer all your questions.

But first, if you are here for a workout then try my Prenatal Yoga First Trimester Workout shown below. I want to share this quick 8 minute online prenatal yoga workout you can do at home.

If you would love to get more yoga workouts specific to your trimester of pregnancy then Get Free Workouts Starting Now >

Prenatal Yoga First Trimester Workout 1

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1st Trimester Pregnancy Yoga Exercises

1. Pregnancy Yoga Exercise 1 - Cat Cows

  1. Start on all fours.
  2. Inhale as you arch your spine
  3. lower your belly, and gaze upward.
  4. Exhale as you draw chin into chest and arch spine upward.
  5. Continue this gentle flow for up to 1 minute.

2. Pregnancy Yoga Exercise 2.

3. Pregnancy Yoga Exercise 3.

4. Pregnancy Yoga Exercise 4.

5. Pregnancy Yoga Exercise 5.

6. Exercise 6.

Is it safe to do yoga during 1st trimester?

Yes, absolutely! Once you have been cleared by your doctor to exercise, then I recommend you find a qualified instructor. During the first trimester, you can safely practice yoga as it offers numerous physical and mental benefits.

First Trimester Yoga Poses

During your first trimester, I want you to start to include modified poses into your workouts. Focus on building strength and releasing tension in your lower back and hips.

During the first trimester, you should avoid:

  1. inversions
  2. intense backbends
  3. twists
  4. excessive forward bends
  5. strong or forceful abdominal contractions
  6. jumping
  7. hopping
  8. bouncing
  9. hot yoga

Which yoga is best for first trimester pregnancy?

1. Pigeon Pose (Eka Pada Kapotasana)

2. Wide Knee Child's Pose (Balasana)

3. Ankle-to-knee pose (Agnistambhasana)

4. Standing forward bend (Uttanasana)

5. Seated Side Bent (Sukhasana)

6. Low Lunge Twist Pose (Parivrtta Sanchal-asana)

7. Cat-Cow Pose (Marjaryasana - Bitilasana)

8. Squat Variation with a Block (Mālāsana)

How early can you start pregnancy yoga?

When can I start doing yoga in pregnancy? That's a question get often. Every person is different but you can start in the first trimester with a modified program.

Is downward dog safe during first trimester?

Yes. A study published in the journal of Obstetrics and Gynecology found downward-facing dog is safe to practice during pregnancy for women who have no health or pregnancy complications.

What not to do in yoga early pregnancy?

There are many poses you should avoid when pregnant. But the golden rule is to avoid poses that put pressure on the abdomen. Also, be careful poses that involve a lot of twisting.

Can I do hot yoga at when pregnant?

The best answer to this question is no. Pregnant women should avoid practising hot yoga during pregnancy because of the increased risk of neural tube defects and possibly of other malformations among fetuses exposed to excessive heat.

Is pigeon pose safe during pregnancy?

Yes, the Pigeon pose is a great pregnancy stretch, especially if you are experiencing sciatic nerve pain. Sciatic nerve pain can be caused by a tight piriformis, which puts pressure on the sciatic nerve. Pigeon can help to stretch the piriformis and take pressure off of the nerve.

Keep Moving and Stay Active

During your pregnancy, it is really important that you keep moving and stay active. Prenatal yoga offers you the chance to build strength, improve flexibility, and develop overall balance.

There are so many benefits of practising yoga which is why I continued my workouts throughout each week of my pregnancy. For me, i really noticed the benefits after childbirth with a speedier postpartum recovery.

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