Yoga in the First Trimester
Should you practice yoga in the first trimester?
This question is a hot topic in the pregnancy yoga community. The first prenatal yoga training I ever attended strongly discouraged pregnant students from attending yoga classes in the first trimester. I have since taken other trainings, with different perspectives, coupled with my own pregnancy experiences. I practiced and taught yoga the entire duration of all three of my pregnancies. Though, I am not everyone, I had low risk pregnancies and was active prior to and in between pregnancies.
Caution in the first trimester
The main concern for not practicing yoga or physical activity in the first trimester is pregnancy loss. Pregnancy loss is fairly common and happens for a variety of reasons. Most pregnancy loss in the first trimester happen due a developmental reason that you do not have any control over.
Estimated 20% of pregnancy will end in a loss
80% of pregnancy loss happens within the first trimester
How yoga can be beneficial in the first trimester
In general yoga is considered a safe low impact exercise. However, not all yoga classes are the same and teacher trainings vary. If you are pregnant, I highly encourage joining a prenatal yoga class with a trained prenatal yoga teacher.
Benefits of practicing prenatal yoga in the first trimester:
Relieve nausea and fatigue
Connect with yourself and pregnancy
Cultivate healthy habits
Things to note about the first trimester:
The first trimester is a period of rooting. The embryo is implanting into the uterus, some pregnant people experience implantation bleeding.
Many pregnant people do not know they are pregnant and are going about their normal lives.
Many pregnant people do not feel well and experience nausea and fatigue. Some pregnant people experience a condition, called Hyperemesis gravidarum (HG) that makes them feel extremely unwell during pregnancy.
Should I join prenatal yoga class in the first trimester?
Depends…
Do you have a yoga or movement practice?
What is your energy level?
Do you have a history of miscarriage?
Is your pregnancy considered high risk?
Have you talked to your healthcare provider?
Takeaway
Generally, I welcome first trimester students if they feel good enough for movement and have talked to their healthcare provider.
Read more about Yoga Poses for the First Trimester.
