4 First-Trimester Yoga Postures
The practice of yoga during pregnancy stands out as one of the most important alternatives when it comes to keeping in shape. This discipline is one of the most recommended for pregnant women to practice and the goal’s to get the most out of it, without incurring risks. Therefore, we’ll show you which are the most appropriate first-trimester yoga postures for you to try.
As with any other activity of pregnancy, we advise you to take it easy and understand that, despite its benefits, you need to abide by certain tips. Always keep in mind that your body is going through a series of physical and physiological changes, which require progressive adaptations.
Shall we get started?
Ideal first-trimester yoga postures
“Avoid exercise during pregnancy to avoid harming the baby”. This is one of the most famous myths about pregnancy, which has lost a lot of weight due to advances in science. Fortunately, today we know the advantages of recommending physical activities such as yoga to future moms.
On this occasion, we’ll show you a series of appropriate postures for the first three months of pregnancy. Remember that care during this period is essential due to the great changes that occur in the body to gestate the baby.
As a general guideline, first-trimester yoga movements should be slow and parsimonious in order to avoid exacerbating some common discomforts, such as dizziness and nausea.
1. The pinwheel pose
The pinwheel pose (or chakki chalana asana) stands out as one of the most recommended first-trimester yoga postures. It consists of sitting on a comfortable surface in order to relieve aches and pains, especially those of the lumbar and dorsal areas.
To perform it, you must sit on the floor with your legs fully extended. Make sure to form a “V” with them and don’t separate them from the floor. Also, your back should remain straight at all times.
Once positioned, bring both arms extended to the front, just to the height of your chest. Then, interlock both hands and direct your torso forward, as far as you can.
2. The pigeon pose
The pigeon pose contributes to the reduction of various ailments, especially those related to the sciatic nerve (or sciatica). Within yoga postures for pregnant women, this is one of the most recommended.
To perform it, you must kneel on a flat and comfortable surface. Keep your back upright and place your body on four supports, using your palms and knees for that.
Then, direct the left foot towards the palm of the left hand and with good control of the posture, bring the same foot towards the palm of the right hand, while bending the leg.
Support the entire buttock of the leg that you flexed while extending the right leg backward. Regarding your hands, try to rest on your forearms with your palms facing each other.
Finally, rest your forehead on your hands and try to relax, as shown below.
3. The staff pose
The staff pose stands out as one of the main bases for other more complex postures. It’s not only recommended for the simplicity of its execution but also for the benefits it offers to the body.
Practicing this yoga posture on a regular basis helps to stimulate the muscles of the back and legs. In addition, it helps you relax during the first moments of pregnancy changes.
To perform the staff pose, you should sit with your legs together and fully extended. Your back should remain completely straight, aligned with your buttocks and neck.
From this position, bring the palms of your hands to the floor, on either side of your buttocks. Press them firmly to the floor for a few seconds or minutes, depending on your ability.
4. Diamond pose
The diamond pose is also used as the basis of yoga, as mentioned with the staff pose.
Its main purpose is to initiate movements relative to seated postures. For pregnant women, it’s recommended due to the ease of its execution and the ability to alleviate certain ailments.
In order to execute it, stand with your legs hip-width apart. Then, slowly begin to bend down and place your body on your knees.
Keep your back straight and aligned, while your arms rest in the lap of your thighs. From there, try to keep the position completely upright, with your gaze straight ahead until the end of the waiting time.
First-trimester yoga postures, are they hard to do?
First of all, you need to have the approval of your family doctor. Remember that the authorization is made based on a proper medical diagnosis.
At the same time, consult a yoga professional or a trainer focused on the subject. They should advise you, guide you, and supervise you throughout your process.
If it’s difficult for you to perform any posture you should say so. The same is true if you have any ailment or if you’re not in condition on the day of training.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Benvinda, M. Et al. (2013). Estrategias de relajación durante el período de gestación. Beneficios para la salud. Clínica y Salud. https://scielo.isciii.es/scielo.php?script=sci_arttext&pid=S1130-52742013000200003
- Clinic Mayo. (2021). Estilo de vida saludable: embarazo semana a semana. Rescatado de la página web Mayo Clinic. https://www.mayoclinic.org/es-es/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193