Prenatal Yoga In The First Trimester

Prenatal Yoga in the first trimester can be incredibly helpful as long as one listens to their intuition.  With the increased research that supports the health benefits of prenatal yoga, more and more healthcare practitioners are recommending prenatal yoga or pregnancy yoga.

Yoga can help center your mind to tune into the amazing work your body does in the first trimester.  This is a time to notice the unbelievable changes that are happening, number one, you’re growing a new life, congratulations!!! Celebrate this moment and be gentle with yourself as you notice your body changing.

Whether you are an advanced yogi or just beginning, your body is going through tremendous changes.  Your hormones are surging.  Your producing more estrogen- which increases your pliability of connective tissue, produces more blood, and can produce mood swings.  More progesterone is produced, slowing the digestive system, and increasing the basal body temperature.  Relaxin hormones also increase, relaxing the muscles, tendons, and ligaments.  Because of the major increase in these hormones it can play a role in your yoga practice.

Prenatal Yoga Tips For The First Trimester:

1. Listen to what your body needs!!! This is often a time of fatigue, although you can’t see it, your body is working so hard! First trimester may create nausea, be gentle to yourself.
2. Avoid closed twist poses, rather stick to upper torso open twists to open the shoulders, upper back, and chest.
3. Prone poses- proceed with caution, make sure you know how to do these poses correctly to keep  and belly is not getting direct pressure.  Direct pressure on the uterus should be avoided.
4. Deep backbends, again should proceed with caution, and possible avoid as it can place direct pressure on the uterus and overstretch abdominal muscles.
5. Some pranayamas- typically this is a good time to practice breath through the nose and out the mouth, which is the most beneficial way of breathing during labor.

This list is not comprehensive and one should talk to their yoga instructor and/or healthcare practitioner to ensure safety for mama and growing baby.

At Full Circle Yoga KC our prenatal yoga offers a class that mamas at all stages can practice and build their physical and emotional strength in preparation for their birthing journey.