During the 1st trimester, less is more.

You may already feel Mother Nature taking care of this for you because you are super tired and/or having morning sickness.  If you are feeling full of energy and want to keep active, then it is best not to start any new activities.

So, if you have not practiced yoga before then the 1st trimester of your pregnancy is not the time to start.

The first trimester is a sacred time in a woman’s body.  

The body is going through an immense hormonal change, as the body prepares the foundation for the growth of the baby.

This is the perfect period to turn inwards to focus on meditation, breath, and contemplation.

If you feel the need to move and stretch, here are some yoga poses that you could try:

1) Cat And Cow

Flowing gently back and forth between these two yoga poses.

2) Free Form All Fours Movement

On all fours, just start moving with the rhythm of your body.
Doing anything that feels good to stretch your hips and mid-body.

3) Simple standing poses

Anything you find to be more restorative than challenging.
I favour lunges, Pyramid (Parsvottanasana), and Tree (Vriksasana)

simple standing yoga pose Tree pose
simple standing yoga pose pyramid pose

4) Bound Angle Pose (Baddha Konasana)

Gently opens the hips

Bound Angle Yoga Pose

5) Savasana and Meditation

Always finish the yoga practice by taking time to relax the mind and body through Savasana.

Savasana and Meditation Yoga pose

If you prefer to know what yoga poses should be excluded from the yoga practice, then here is a list:

1) Deep Twists

Typically women are told to avoid closed twists during pregnancy.  During the 2nd and 3rd trimester this is self explanatory because baby is in the way of the closed twist.

During the 1st trimester it is best to avoid all twists because the baby is in the process of implanting.  When you twist you are ringing your trunk and spine out.  Which could also have the effect of dislodging baby if they are not firmly implanted yet.

Sound crazy?  Maybe it is.  For many woman who have no history of miscarriage and who are not concerned about miscarrying, there may be no issue with twisting during the 1st trimester.

But why take the chance?

2) Deep Back Bends


These should be avoided for the same reasons as the deep twists.

3) Navasana (Boat Pose) – Any pose that engages rectus abdominis

In case you are not familiar with the abdominal muscles, the rectus abdominis muscle is the big muscle running vertically.  It is engaged when you do crunches, pull yourself up from lying on your back, or do boat pose.

Instead, focus on only engaging the lower abdominal and oblique muscles.  If you are not sure how to only engage those muscles, then it is best to keep a the whole abdominal relaxed.

4) Breath Retention (Pranayama)

During some Pranayama techniques the breath is held for a few seconds between the inhale and the exhale.  While pregnant, it is advised to keep breathing in and out.  Do not hold the breath.

Have any of the first 5 yoga poses helped you in your first trimester?

yoga poses you should and shouldn't do in your 1st trimester

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