Yoga For The First Trimester: From Balasana To Viparita Karani, 5 Poses To Try
Practicing yoga during pregnancy can be beneficial for both physical and emotional well-being. It is highly beneficial for pregnant women, offering a range of advantages, including improved flexibility, relaxation and reduced discomfort. The first trimester of pregnancy is a crucial period of growth and development for both mother and baby. Practicing yoga during this time can be incredibly beneficial, offering a holistic approach to supporting physical and emotional well-being.
The First Trimester
The first trimester lasts from conception to roughly 13 weeks and is a period of substantial change. During the first trimester, the embryo develops rapidly. It begins with a single cell and grows to produce major organ systems and body structures. By the end of the first trimester, the embryo is known as a fetus.
Hormones play an important role in pregnancy, particularly during the first trimester. This hormonal shift in women can cause a variety of physical and emotional sensations, including breast tenderness, morning sickness (nausea and vomiting), exhaustion, frequent urination, anxiety and mood swings. Certain yoga poses are designed specifically for this period that will help you manage these changes successfully.
Child's Pose (Balasana) is known for its stress-relieving and relaxation-promoting qualities. Incorporating it into your daily yoga schedule will boost your emotional and physical well-being. This pose involves starting in a tabletop position (hands and knees), then sitting back on the heels while extending the arms forward and resting the forehead on the floor. The knees should be wide enough to make room for the belly, and relax in this resting pose.
Viparita Karani (Legs Up the Wall Pose)
Viparita Karani, also known as the Legs-up-the-Wall pose, can help reduce swelling in the legs and promote relaxation. For this inversion yoga pose, sit on your side against a wall, your legs stretched out in front of you. Lie on your back and swing your legs up the wall until your hips are touching or close to it. Place your hands loosely on either side of your body and stay in this position for 2-20 minutes.
Malasana (Garland Pose or Squat)
Malasana or Garland Pose, is a yoga posture that provides several benefits, including strengthening and stretching the hips and pelvic floor muscles, elongating the spine and improving digestion. To begin Malasana, stand with your feet slightly wider than hip-width apart. Lower your hips into a deep squat, then bring your palms together at your heart center and push your elbows into your knees. Stay in this pose for up to 1 minute.
Marjaryasana-Bitilasana (Cat-Cow Pose)
This pose is known to help relieve back tension and promote spinal flexibility. Start the posture on the yoga mat in a tabletop position with your wrists under your shoulders and your knees under your hips. Inhale into Cow Pose (arch back, lift head and tailbone) and exhale into Cat Pose (round back, tuck chin and tailbone). Repeat this easy flow in a set of five.
Vrksasana (Tree Pose)
Vrksasana, also known as Tree Pose, is a yoga posture that effectively improves balance, alignment and posture while also building strength in the legs, back and core. To perform it, stand with your feet together, shift your weight to one leg, bend the other knee, and place the foot against the inner thigh of the standing leg. Raise your arms overhead in a prayer position or straight up, maintaining balance while breathing deeply. Stay in this position for up to 1 minute.
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July 18, 2025, 12:52 IST
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