10 Best Yoga Exercises for Pregnancy First Trimester
Welcome motherhood in the most natural and guarded way with the ancient science of yoga. Learn in detail about the first trimester and best yoga exercises through this blog.
Embarking on the journey of motherhood is a highly-transformation experience in a woman’s life. From getting the positive results of a pregnancy test to holding the baby in the arms, being a mother is the most jubilant time in a woman’s life. Anticipating the day you will bring the little one home, deciding upon the name, choosing the colors, picking up the outfit, etc., the excitement is palpable.
The mere thought of a life growing inside is exciting. However, a pregnant woman has to go through various bodily changes, especially in the first trimester. Getting acquainted with the development shall help expecting mothers to prepare well for the new arrival. Pregnancy is different for each woman. Some radiate with vitality while others have to face certain issues. During the first trimester, a woman’s body goes through a lot of alterations. The body discharges hormones that affect the various organs in the body followed by tiredness, cramps, mood swings, weight gain, and so much more.
Few of the common changes experienced are:
Due to higher levels of progesterone, the muscle contractions in the intestines slow down that result in unsettling constipation and uncomfortable acidity and can make the mother bloated during pregnancy.
The body works hard to support the growing fetus. This can make the expecting mother feel more tired than usual. Additionally, the low levels of iron cause anemia which can lead to further exhaustion.
3. Food cravings and aversions:
Several pregnant women face a change in their palate and appetite. You may no longer crave foods that you used to love.
The release of progesterone by the body relaxes smooth muscles that result in acid reflux also known as Heartburn.
5. Morning Sickness and Nausea:
Morning sickness and nausea is also experienced in the first trimester as a result of the hormonal changes.
A study conducted by Dutch Researcher and Publisher in the peer-reviewed BMJ found that the first three months of pregnancy is a crucial time for the baby’s heart health, growth, and development. The findings suggest that during the first trimester of pregnancy, the major organs begin to form. Also, it is the period of dramatic changes and development of the baby. A lot happens during the first three months. Vitamins are very important for the healthy development of the fetus. Just ensure that you do not overdo the supplements as it can pose problems to the baby. In addition to the vitamins prescribed by the doctor, lifestyle changes and exercise is highly effective for the mother and the baby.
The science of yoga provides techniques that are best suited to embrace the tender time of pregnancy. The yoga exercises can help develop a better tolerance to grapple with the new effects, fears, and expectations. The postures also foster advanced neurobehavioral maturity.
Here is a list of 10 gentle yoga poses that pregnant women in their first trimester can practice on a regular basis for a healthy gestation period:
1. Mountain Pose (Tadasana):
Stand erect on a yoga mat with arms by your side. Firm your thighs muscles and do not squeeze your legs. Inhale, raise your arms upward. Either keep them parallel to the ground, palms facing front or join the hands together. Feel a stretch in your body from the head to the toes. Breathe deeply throughout the pose. Hold this asana for 60 seconds.
2. Bound Angle Pose (Baddha Konasana):
Sit on the floor with extended legs and a straight back. Keep your palms on the ground. Join the soles of the feet together and draw the heels towards your pelvic bone. Lay the knees on a yoga mat. Clasp the feet in your hands and stay in this pose for 30-60 seconds.
3. Bridge Pose (Setu-Bandhasana):
Lie in a supine position. Bend the knees and locate the heels close to your hips. Firmly press the feet and hands into a yoga mat and elevate your lower body from the ground. Raise your hips higher as much as possible while resting your head and shoulders on the ground. Deepen the pose by clasping your hands on the floor beneath your lower body. Hold this pose for 20-30 seconds.
4. Cobra Pose (Bhujangasana):
Lie in a prone position. Stretch your legs behind and keep your arms by the lower ribs. Keep your elbows tucked to your sides and fingers spread out on a mat. Press the hands down and pull your chest and head away from the floor. Slightly drop your head backward and look up. Remain in this pose for 20-30 seconds.
5. Cow Pose (Bitilasana):
Kneel on a yoga mat. Ensure that your knees and wrists are properly set under the hips and shoulders respectively. Elbows, wrists, and shoulders are perpendicular to the floor. Keep your head relaxed and gaze at the floor. Upon inhalation, lift your chest and hips upward while sinking the stomach towards the floor. Now lift your head up and look forward. Hold this pose for 15-20 seconds.
6. Cat Pose (Marjaryasana):
Begin in a tabletop position. Breathe out deeply, round the spine towards the ceiling while keeping the knees and shoulders in their position. Gently release your head downwards. Come back to the starting position with an inhalation. Repeat the movements 20-30 times.
7. Standing Forward Fold Pose (Uttanasana):
Begin in a mountain pose. Keep your body long, Inhale, and raise your hands upward. Exhale, fold forward-moving the head and torso as one unit. Bring your arms down to the floor and rest the hands beside each foot. Stay in this pose for a length of 30 seconds.
8. Warrior II (Virabhadrasana II):
Stand on a yoga mat with feet hip-distance apart. Extend your arms out parallel to the floor, palms down. Place your right foot out angled at 90-degrees and left foot inward. Take a deep bend in the right knee with an exhalation. Strengthen the right leg and look in the right direction. Hold this pose anywhere between 30-60 seconds.
9. Child Pose (Balasana):
Come on your fours with knees hip-width apart. Keep your spine tall and sit back while resting your hips on the heels. Bend forward and drape your torso between the thighs. Rest the chest over the thighs and forehead on the ground. Stretch your arms behind with palms near to your hips facing up. Hold this pose for 60 seconds.
10. Corpse Pose (Savasana):
Rest on your back on a yoga mat. Widen your legs a few inches apart and open your arms to the side. Cover your eyes with a cloth. Relax your body and feel a calming effect. To release, roll your body to the sides, wiggle your hands and legs. Hold this pose for five minutes.
Practice this yoga poses during the first trimester of your pregnancy to adapt and prepare your body and mind for a robust gestation. Enjoy and Good luck.