Yoga Poses for the First Trimester

The first trimester is a delicate time as the body is rapidly changing. Hormones are soaring and many pregnant people do not feel well. Nausea and fatigue are two of the most common symptoms of the first trimester.

You may not feel ready to join a prenatal yoga class but still want to breathe and connect with your body and pregnancy. Below are a few gentle and nurturing yoga poses to help support you during the first trimester. *Listen to your body and breath. Only stay in postures as long as comfortable.

Upavistha Konasana (Supported seated forward bend)

Practice tips: Sit on a blanket or pillow to support the hips. I like to fold forward over each leg and then down the center. You can also sit in easy pose (do both legs) or baddha konasana (feet together).

Benefits: This gentle forward bend is great to relieve nausea and brain fog.

Supta Baddha Konasana

Practice tips: Use a pillow for your head, blocks or blankets under the thighs or knees.

Benefits: Helps stretch the groin and inner thighs. Relieves stress and anxiety.

Balasana (Child’s pose)

Practice tips: Use as little or a lot of support. Hug a pillow or surrender to your mat.

Benefits: Calming to the mind. Reduces fatigue and anxiety.

Viparita Karani (Legs up the wall)

Practice tips: Use a pillow or bolster under the hips. Add an eye pillow for ultimate relaxation.

Benefits: Increase blood flow to reproductive organs.