The first trimester of pregnancy is an exciting time – with increased energy, a growing belly and many changes to your body. In order to keep your muscles strong and healthy, it’s important to practice yoga poses regularly. This article will give you 10 of the best yoga poses for during the first trimester of your pregnancy!
If you’re new to yoga, or if you’re just looking for some new poses to do during your first trimester, here are some of the best poses to try:
Warrior I: Start in Child’s pose (Paschimottanasana), with your hands on the floor at shoulder-width apart. Lift your right knee up and hold it there, then bring it back down to the floor. Hold for two seconds, then repeat on the other side.
Extended Hand-To-Big-Toe pose: Start in Downward Dog (Adho Mukha Svanasana), with your hands on the floor next to your hips. Lift your left hand and extend it straight out in front of you, then lift your right hand and place it on top of the left hand. Bring your torso up towards your left hand and stay there for two seconds. Come back down and repeat on the other side.
Boat pose: From Downward Dog, inhale and raise your torso up until your thighs and torso are parallel to the floor. Then lower yourself back down to the starting position. Repeat several times.
10 Best Yoga Poses to Practice During Your First Trimester Photo Gallery
Downward Facing Dog
Downward facing dog is one of the most common yoga poses during your first trimester. This pose is a great way to stretch your hamstrings and lower back. It also helps to relieve stress and tension in your neck and spine.
To do this pose, kneel on the floor with your legs bent and your feet flat on the ground. Hug your hips to the floor as you push yourself down into the pose. Keep your neck and head forward, chin nestled in your shoulder blades, and breathe deeply into your belly. Hold this position for 30 seconds to a minute, or until you feel a release in your muscles.
Another great yoga pose for first trimester beginners is Child’s Pose. To do this pose, sit up tall with legs flat on the floor next to each other. Spread your hands wide in front of you and tilt your head back so that you are looking up at the ceiling. Stay in this position for 10 to 20 seconds, or until you feel a stretch throughout your spine.
Practicing yoga during early pregnancy can help improve your overall wellbeing. These simple poses can help to relieves stress, tension, and fatigue. Downward facing dog is especially beneficial during your first trimester due to the increased risk of miscarriage. In addition, practicing yoga during your first trimester can decrease the chances of getting the flu or other infectious disease.
The first yoga pose you should practice during your first trimester is Child’s Pose. This pose helps to increase your flexibility and balance. It also tones your back, shoulders, and hips.
To do Child’s Pose:
Sit down with your legs bent in towards your chest. Make sure your thighs are parallel to the floor.
Extend your arms out to the sides, palms facing forward.
Hold on to the sides of your chair for support as you stay in this pose for 30 seconds to one minute.
Warrior I is a pose that is great for stretching your lower back and abdominal muscles.
If you’re new to yoga, Warrior I is a great pose to start with. It’s a pose that stretches your lower back and abdominal muscles. This pose is also good for relieving tension in your neck and shoulders.
To do Warrior I, lie on your back with your feet flat on the ground. Bend your knees and bring your chest towards the floor, pressing through your heels. Keep your spine straight and breathe deeply into the stretch. Hold the position for 30 seconds to a minute, depending on how flexible you are.
One of the best yoga poses to practice during your first trimester is Cobra I. This pose stretches the entire body and is especially good for pregnant women because it stimulates the uterus and helps to relieve pain in the lower back.
To do Cobra I, lie on your back with your knees bent and feet flat on the floor. With your hands behind your head, lift your head and torso off the ground slightly. Keep your shoulders grounded and breathe deeply into the belly button while keeping your spine straight. Hold this pose for 30 seconds to a minute, or as long as it feels comfortable.
Another great pose for pregnant women is Cat-Cow. To do Cat-Cow, start by lying down on your stomach with both legs stretched out in front of you. Bend one knee so that it is resting on the opposite thigh and pull both toes towards your butt. Use your other hand to support your head and upper back. Stay here for 10–15 seconds before switching legs.
Both Cobra I and Cat-Cow are great poses to stretch out all of the muscles in your body, which will help to ease pregnancy pain and promote a healthy delivery.
If you’re looking to practice yoga during your first trimester, one pose that’s perfect is the Cobra II pose. This pose is designed to help with circulation and digestion. It also helps to relieve stress and anxiety.
To do the Cobra II pose, lie on your back with your legs bent in toward your chest. Bring your arms up above your head, and tuck your chin in so that you can see your bellybutton. Hold the pose for 30 seconds to 1 minute, or as long as it feels comfortable. You can also add some variations, such as raising your head and shoulders off the ground or folding forward over one leg.
Yoga during your first trimester is a great way to get started with relaxation and health benefits. Cobra II pose is a great starting point for anyone new to yoga.
Modified Triangle I
One of the best yoga poses to practice during your first trimester is the Modified Triangle I pose. This pose is a great way to stretch your legs and spine. It also helps to prepare your body for labor.
To do the Modified Triangle I pose:
1. Sit with your feet flat on the floor, and bent at the knee so that your thigh and shin are parallel to each other.
2. Hook your left ankle behind your right hip, and hold your hands together in front of your chest.
3. Lean back slightly, and place your left hand on the floor beside you for support.
4. Inhale as you slowly lift your torso up until you are upright, and then exhale as you lower yourself back down to the starting position. Repeat the pose several times for a total of 10–15 repetitions.
The Modified Triangle I pose is a great way to stretch your legs and spine, prepare your body for labor, and help to reduce morning sickness symptoms.
Modified Triangle II
One of the best yoga poses to practice during your first trimester is Modified Triangle II. This pose is a great way to stretch your hamstrings, quadriceps, and calves. It also helps to increase your flexibility and balance.
To do this pose, sit on the floor with your legs bent in front of you. Place your hands on the floor beside you, and lift your hips upward until you are in a sitting position. Hold this position for a few seconds, then slowly lower your hips back to the floor. Repeat the pose several times for a total of 10 reps.
Another great yoga pose to practice during your first trimester is Downward Dog. This pose stretches your back, shoulders, neck, and spine. It also tones your abdominal muscles and helps to relieve tension in the hips and lower back. To do this pose, place your palms flat on the floor beside you and lift your butt off the ground. Keep your back straight and slowly lower yourself down until you are in between the palms. Hold this position for a few seconds, then slowly raise yourself back up to the starting position. Repeat the pose several times for a total of 10 reps.
Half Pigeon Pose
If you’re looking for a yoga pose that’s gentle on your body and will help you stretch and strengthen your body during your first trimester, Half Pigeon Pose is the perfect pose for you.
Half Pigeon Pose is a simple pose that will stretch your shoulders, neck, chest, and back. It also strengthens your thighs and calves. To do it, start by sitting on the floor with your legs bent in front of you. Bend your left leg so that it’s close to your right knee, and hold onto the ankle of your left leg with your left hand. Hold onto the ankle of your right leg with your right hand as well. Keep your spine straight, and keep your chin down in order to avoid strain on your neck. Reach up with your left arm until it’s stretched out beside you, and reach down with your right arm until it’s stretched out beside you. Hold the pose for about 30 seconds before slowly releasing it. Repeat the pose on the other side.
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