
Practicing yoga exercises for the first 3 months of pregnancy can bring many health benefits. However, you also need to know some notes to ensure the safety of mother and baby.
Excited, happy, that’s what you will feel when you know you’re pregnant. However, through each stage of pregnancy, you will find that pregnancy is not as simple as you think. In the first 3 months, you will face “obnoxious” morning sickness.
However, this is a very important period for the development of the fetus. To get through this difficult time easily, you can try looking to yoga. Let’s continue to see the sharing below of easyhealthylive.com to understand more about yoga for pregnant women in the first 3 months.
Is it safe to practice yoga for pregnant women in the first 3 months?
You can practice yoga during the first trimester of pregnancy. However, the practice should only be done under the guidance of a yoga teacher. Because in yoga, there are certain poses that can inhibit blood flow to the uterus, causing sprains and muscle spasms.
Benefits of yoga for pregnant women in the first 3 months
Eliminate unhealthy habits
During pregnancy, you will need to give up unhealthy habits for your baby to develop comprehensively. This can be difficult for some pregnant women. However, if you practice yoga, you will know how to “deal” with the discomfort of giving up habits such as overeating, anorexia, smoking, alcoholism and staying up late.
Pain relief
If you practice yoga regularly, you will avoid the risk of facing pregnancy aches and pains. In addition, you will also learn how to keep your mind at ease, free from anxiety and stress.
Mind connection
Practicing yoga will help you become more aware of your baby developing in your belly. From there, the mother will be stronger and more resilient.
Improve sleep
Insomnia is a problem that every pregnant woman faces during the first trimester due to fatigue. Yoga helps balance hormones, thereby, you will sleep better and deeper.
Note when practicing yoga for pregnant women in the first 3 months
Here are some notes to remember when doing yoga for the first trimester:
- Avoid doing exercises that are too heavy
- Listen to your body and be aware of the pain
- Take a break whenever you feel uncomfortable
- Do not exercise in a hot environment
- If you’re new to yoga, start with simple poses to increase flexibility.
- Avoid lying on your back, plank, twisting, or twisting positions that put pressure on the uterus or abdomen.
- Practice under the guidance of a teacher.
Yoga exercises for pregnant women in the first 3 months
Here are some yoga exercises for pregnant women that you can refer to:
1. Cobra Pose
This is the basic position, suitable for new pregnant women to practice. This pose relieves tension in the lower back, improves mood, and increases body flexibility.
Doing
- Lie on your stomach, forehead touching the floor, arms down, legs closed
- Move your hands up to shoulder height, palms down on the floor
- Slowly lift yourself up with your hands, inhale and raise your head. Your hand will be bent at the elbow
- You need to slightly tilt your neck back so that it is like a cobra.
- Hold the pose for 15-30 seconds with normal breathing.
2. Butterfly Pose
This is the basic yoga pose, should be practiced on an empty stomach. This pose relieves fatigue, stimulates the adrenal glands, treats menstrual problems, and improves blood circulation.
Doing
- Sit with your back straight, legs straight and parallel, and hands resting on your knees.
- Bend both knees but relax to the sides, opening hips. Bring the soles of your feet together and pull with your hands so that your heels are as close to your groin as possible, that is, keep your ankles tight and pull your legs toward your pelvis.
- Hold the toes with both hands.
- Hold the pose for 30-40 seconds
3. Cow Pose
Cow Pose helps relieve stress, massage internal organs, improve blood circulation and relieve back pain.
Doing
- Start in a crawling position, feet shoulder width apart, hands parallel to the floor
- Knees, feet and wrists are in a straight line
- Head in a comfortable position, looking slightly upwards
- Inhale, push your butt up, back down as much as you can, open your chest, raise your head up towards the ceiling
- Hold the pose for a few seconds, then exhale and return to the starting position
4. Cat Pose
This pose helps to purify, promote blood circulation, rejuvenate the mind and help relieve stress effectively for pregnant women.
Doing
- Start in a crawling position, feet shoulder width apart, hands parallel to the floor
- Look forward
- Inhale and bring your chin towards your chest with your head down towards your navel, arching your back towards the floor as much as you can
- Breathe deeply and slowly, holding the pose for a few breaths
- Slowly exhale slowly, returning to the starting position.
5. Mountain Pose
This is a fairly simple yoga pose, for those who are new to yoga. However, this pose still has some benefits for pregnant women such as improving posture, breathing evenly, and improving strength and mobility in the feet, legs, and hips.
Doing:
- Stand up straight, hands down to the side of the body, feet slightly apart.
- Squeeze the thigh muscles, lift the knees to adjust the position of the legs gently without stiffening the abdominal muscles
- Slowly look up
- Inhale and stretch your shoulders, reaching your arms up. Raise your heels, making sure your weight is on your toes.
- Feel the stretch in your whole body from head to toe. Hold the pose for a few seconds, then exhale and release.
6. Warrior Pose 2
Warrior Pose 2 helps to energize the body, promote balance, stability, improve breathing, increase stamina, concentration and increase blood circulation to the body.
Doing
- Stand up straight, feet about 90cm apart
- Rotate right foot 90 degrees outward, left foot inward 15 degrees. The heel of the right foot should be in line with the center of the left foot
- Raise your arms to shoulder height. Palms facing down and arms parallel to the ground
- Take a deep breath. As you exhale, bend your right knee so that the knee is directly above the ankle.
- Gently turn your head, look to the right
- Maintain your posture. Breathe evenly
Above is some information about practicing yoga for pregnant women in the first 3 months. Remember the first 3 months are quite “sensitive”, so you should practice yoga under the guidance of a teacher. If you do not have the opportunity to participate in yoga classes for pregnant women, please immediately invite a private yoga teacher through easyhealthylive.com.
Reference source
Yoga during the First Trimester of Pregnancy https://parenting.firstcry.com/articles/yoga-during-first-trimester-of-pregnancy-benefits-posses-and-tips/ Accessed: 2/27/2020

John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.