Pregnancy Yoga Exercises for the First Trimester

Prenatal yoga is a very popular training for mums-to-be. Besides the fitness advantages, yoga also teaches you how to relax and how to breathe correctly while exercising. Pick a class and go. It’s not for everyone, but you might like yoga and maybe even continue with postnatal yoga.

Types of classes

There are plenty of yoga classes in London that are dedicated to pregnant women, offering beginner, intermediate and advanced yoga trainings for women in their first, second and third trimester. Discuss with your yoga instructor to help you pick the one that is the most suitable for you. During the first trimester you probably don’t have too many restrictions regarding physical exercise, so you can also opt for regular yoga classes – unless your doctor suggested otherwise. For practising prenatal yoga in your second trimester, you will need support for most of the poses. One of the lightest yoga styles is Hatha Yoga. It has a slower tempo and it’s very approachable for beginners.

Yoga postures for the first trimester

If you’re new to yoga, you’ll start your training by learning basic postures and how to breathe correctly. Then, the exercises should focus on gradually increasing your strength and muscle flexibility. Meditation is a core part of traditional yoga styles, but you can opt for classes that concentrate more on the fitness part of yoga and less on meditation. Power yoga is the most popular yoga style that concentrates mostly on the fitness benefits of yoga, but it is also one of the most demanding yoga trainings. Below are a few postures that specifically benefit the muscles that prepare you for pregnancy and giving birth.

Sideways swings

Parighasana, or sideways swings, is a great pose to build your muscles on the sides of your body and to improve spine flexibility.

Cat and dog poses

These are relatively easy to do, and very efficient in strengthening the muscles in your lower back. Alternate the positions to relax and increase flexibility of the spine.

Urdhva Dhanurasana backbends

This pose is a good start point for more advanced backbend yoga poses. This exercise will improve the flexibility of your spine and it will help you build energy and strength.

Warrior poses

These poses will help you strengthen your joints and prepare your body for supporting the extra weight.

Stay safe

Remember to consume extra calories in the days when you exercise and to always consult with your doctor or midwife before starting a new exercise class. If you ever feel that a yoga position is uncomfortable for you, adjust your position. Ask your class instructor to guide you or to suggest another position with the same benefits.