Introduction
Health is the most essential priority for women during pregnancy. Yoga helps to keep the body strong, healthy, and flexible, improves sleep and posture, reduces stress and aches, and is active throughout the pregnancy. During pregnancy, yoga is incredibly beneficial. The major changes in the body happen during the first trimester, the first three months of pregnancy. Many incredible changes happen in the body during pregnancy, from glowing complexion to backache, and sometimes even swelling may develop. Prenatal yoga is essential to stay fit, avoid backache, connect with the baby, and prepare for labor. Listening to the body during the core of any yoga practice is essential. The first-trimester yoga should be started only after consulting with health practitioners regarding its safety. First-trimester yoga is safe as long as all safety precautions are followed, modified as needed, and avoided from certain poses.
What Are the Yoga Tips for the First Trimester?
It is essential to learn and practice prenatal yoga under expert guidance. If yoga was put into practice before pregnancy, it is safe to continue the yoga throughout the pregnancy with modifications after the first trimester. Beginners and experienced yogis should be gentle with their bodies during this trimester as the fetus is still implanting, and vigorous workouts can increase the chance of miscarriages. Poses that compress the uterus or overstretch the abdominal muscles like inversions, backbends, and closed twists. After the yoga session, a lengthy relaxation period is essential to focus on breathing and meditation. Strength and power can be gained in the body by practicing yoga. Yoga needs to be stopped, and inform the obstetrician if there are signs of nausea, dizziness, headache, unusable vaginal discharge, spotting or bleeding, chest or abdominal pain, numbness, shortness of breath, and muscle weakness.
What Are the Poses to Be Avoided During the First Trimester Pregnancy?
It is essential not to compress the belly while performing any twisted form of yoga. Instead, twist only at the level of the upper back or shoulders. Twist from the base of the spine should be avoided. During the forward bend, do not drop your head down; instead, hold the head up with your hands. These are the few modifications in poses to be made during the first trimester. It is important to avoid twists, forward and backbend poses that engage abdominals, forceful contractions, and poses that put a lot of pressure on the belly.
What Are the Yoga Poses for the First Trimester?
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Gentle Neck and Shoulder Rolls: With slow, gentle breathing, roll the head right and left, back and forth, and in circles clockwise and counterclockwise, and shoulders to be rotated up and down, back and forth, clockwise and counterclockwise. Each of these movements should be done three to five times a day. It releases the tension from the head, neck as well as shoulder.
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Palm Tree Pose: This pose helps to develop physical and mental balance. The back is stretched and relaxed as the entire spine is stretched and loosened. It also builds strength in the back, core, and legs. It can be done with a wall, table, or chair support. In this pose, stand straight with your legs together and slowly shift the weight to the left while lifting the right foot. Place the right foot on the thigh of the left foot. The hand must be slowly raised over the head and push the palms together. This pose should be held for one minute. Repeat the same on another side.
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Butterfly Pose: Both half and full butterfly poses can be done as they boost circulation to the pelvic floor. It also helps to loosen the hip joint. This pose is usually considered a hip-opener exercise. In this pose, sit straight on the floor and stretch both legs. Then bend the knees and bring the soles of both feet together. The heels must be kept as close as possible to the body, and the thighs must be relaxed. Both feet must be held with hands and slowly bounce knees up and down. This exercise needs to be done twenty to thirty times a day.
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Cat Pose: This pose can safely be done during the first six months of pregnancy. It improves the flexibility of the neck, shoulder, and spine. In this pose, kneel on palms and knees, and the palm should be placed shoulder-width apart and below the knees. Knees should be placed apart below the hips. The head should be raised. The spine should be gently arched towards the floor, and inhale while doing it. Then while exhaling, bring the chin towards the chest, and the spine should be arched upwards. This exercise can be done five to ten times a day.
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Seated Forward Bend: This posture helps to boost digestion and provides relaxation. It also stretches the lower back and tones the shoulders. Cushions can be used to support the chest, forehead, or knees.
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Triangle Pose: This pose improves and stimulates blood circulation. It also helps to relieve pain in the back and legs. In this pose, stand with feet apart. Spread the feet apart as much as possible. Bring arms parallel to the floor while breathing in. Then bend on the right side, bring the right arm closer to the right foot, and breathe out. This position should be held for thirty seconds. Then slowly come up and relax. Repeat the same on the opposite side.
What Are the Benefits of First Trimester Yoga?
First-trimester yoga benefits both physically and mentally. It helps to build strength, keeps the entire body flexible and active, helps to reduce headaches and morning sickness, and improves digestion. Yoga also helps to relax, keep calm, and boost energy levels. It relieves anxiety and stress and improves the sleeping pattern.
Conclusion
Practicing yoga during the first trimester is safe as it has both physical and mental benefits. It has to be practiced safely under a skilled yoga teacher. Various poses in yoga have their advantages. Yoga helps keep the entire body strong and healthy, reduces stress and pain, and improves the sleep pattern during pregnancy.
