What poses should you try for yoga in first trimester | Which yoga is best during first trimester of pregnancy | Pregnancy yoga for first trimester | Yoga during first trimester of pregnancy | Pregnancy yoga for beginners | benefits of doing yoga when you’re pregnant
Yoga is an age old practice which started about 5000 years ago. We all know numerous amount of benefits which yoga brings to us for an internal and external well being. Performing yoga on a regular basis not only ensures a healthy body, but it also relaxes our mind & soul from deep within. We really need this type of internal calmness and fulfillment at the time we are pregnant, because a healthy and happy mother gives birth to a healthy child.
Now, as a expecting mother I have started some basic yoga poses from my first month of pregnancy which can be easily done at home without any expert supervision. Doctors suggest that doing yoga poses which are considered safe at the time of pregnancy is actually very important for the well being of both mother & child.
But doing prenatal yoga is not same in each trimester of pregnancy, there are different poses which are considered safe during different trimester. In this blog, we will talk about the prenatal yoga poses which are considered safe during the “First Trimester Of Pregnancy”. And also we will learn about which poses to avoid during first trimester.
Firstly let us talk about “Which Poses Are Considered Safe During First Trimester Of Pregnancy”.
1. Easy Pose
This pose is considered best for connecting with the growing baby inside your womb. In this pose, you simply have to put one hand at your belly and the other hand at your heart and sit straight with your back at 90 degree from ground. Take deep breath as you can, try to feel the little one inside you with every time you inhale air and make more room for the baby. This will calm down your muscles; make you feel more relaxed and energetic at the same time.
2. Vrksasana (Tree Pose)
This classic balancing pose, helps in strengthening back muscles, improves alignment and helps to retain a correct posture. Stand on your left leg, with your right leg bend inwards and both your hands joined together , try to look at a specific point . Try to hold into this position for at least one minute,now repeat the same with now standing on right leg and left leg bending inward. This strengthens the bones in your leg and back.
3. Lunges
This asana helps in elongating the spinal cord and give strength to hip bones. It also makes the thigh muscles stronger. Move your one leg forward and place it in a 90 degree angle , the other leg should hanging and should take the weight of whole body. Put your hands on your waist and your back should be straight while doing this. Hold for a minute, then repeat it with other leg also.
4. Malasana
Have you done squads before? If yes, then this will be easy for you. Just sit in the position we use to sit while using an Indian toilet. Place your legs a little apart and join your hands together and bring near your heart, try to push your elbows into your knees. Remain in this position for 1 minute. This helps to make your pelvic muscles stronger and stretches your spinal cord and hip muscles , which is very much required later in pregnancy.
5. Paschimottanasana
Now, it’s time to relax your body a little after yoga session, sit tall with your legs stretched out , now slowly bend forward ,put your head down and place your hands on your feet wherever they reach. Do not put extra pressure, as this exercise directly affects the abdominal and pelvis muscles. So, go slow. This asana helps to improve the digestive system .
Now, let’s talk about the yoga poses which we should avoid during pregnancy:
1. There are some major precautions which you need to take
care of while doing your regular yoga during early pregnancy time which
includes rapid or immediate intense
forward bends or backward bends.
2. Any yoga poses which involve forceful contractions at your abdominal area.
3. Any yoga which puts lots of pressure on your belly.
4. Any yoga poses which include inverted positions of your body, this may harm the position of baby inside your belly.
So mama to be, this is the whole information about “Prenatal Yoga” which requires a lot of care and attention when performing. I hope when doing yoga, you will be taking care of all these points from next time. I wish you a healthy and happy pregnancy J
Will see you in my next article with another useful information about motherhood journey.
Till then,
Stay healthy & keep doing yoga...
Bbye!