This article is dedicated to all mothers who wish to celebrate pregnancy and explore the joys of prenatal yoga. In this session we will focus mainly on the first trimester which starts from 1-12 weeks.
When you begin exercise, you have made a conscious decision to donate some of your time for nurturing yourself in both soul and body hence it will be a better step toward positive living.
But before you start any kind of yoga it’s better to seek out a certified prenatal yoga instructor and attend classes designed for pregnancy and use this article as a source of additional guidance.
Why exercise is important during pregnancy
a) It plays a vital role for your baby’s development in all aspects essential for human function, both physical and emotional.
b) It helps in developing your baby personality, as it facilitates the communication between you and your baby on many levels at once.
c) Through the nine months, it facilitates the sharing of dynamic flow of your living energy hence your baby becomes your active partner.
d) Yoga during pregnancy helps in preparing your body in providing the very first environment for your growing child.
Mentioning a few, now let us focus on the kind of yoga practiced during the first trimester of the pregnancy.
Caution: before starting all kinds of exercise outlined below, it is better to familiarize yourself with pose in order to minimize the risk of pelvic discomforts or damage, please avoid deep squat and asymmetrical posture.
A. First Trimester (1-12)
Week 1-6
· This week you're advised to give your body enough time to rest.
· Also relax your mind and be a friend at breathing.
For the better experience in these weeks (1-6) practice the following kind of yoga
Abdominal Breathing
This exercise is suitable in all stages of pregnancy.
For better experience in this yoga you will need a yoga mat and small cushion
Benefits of abdominal breathing.
· It improves blood circulation and respiration.
· It improves focus and calmness of the mind.
· It helps in soothing the nervous system.
· Help your mind to stay away from fear, anxiety, worries and concerns.
· Creating friendship between you and your inner baby’s.
WEEK 7
Heart Opener Pose
For better performance of this yoga you will need a yoga mat.
This kind of exercise is intended for the first two trimesters of the pregnancy
Benefits of heart opener pose.
· It opens the shoulders and chest.
· It helps in the lengthening of the spine.
· It helps in facilitating the heart opening.
· It helps in strengthening the front of the front and ankles.
Week 8
Utkata Konasana Flow - The Goddess Flow
For this pose also you will have a yoga mat.
This exercise is suitable for all these three trimesters
Benefits of Utkata Konasana Flow
· It helps in improving the circulation and calmness of the mind.
· It helps in opening of the hips and groin areas.
WEEK 9
Supported Reclining Pose.
This pose is can be performed in all stages of your pregnancy
For the better experience of this pose you will need to have; yoga mat, a bolster or long pillow, a blanket, a small cushion for your head, a folder of blankets for your arms and an eye pillow.
Benefits of Supported Reclining Pose.
· It also helps in blood circulation.
. Relieve tension in the shoulders.
· It helps in opening the upper chest.
WEEK 10
Uttanasana stretches.
This exercise can be practiced in all stages of your pregnancy.
For better experiences you need to do it on a yoga mat.
Benefits of Uttanasana stretches.
· It helps in the strengthening of thighs.
· It also helps in creating a better environment for the calmness of your mind.
WEEK 11
Tree Pose
Repeat this pose on both sides.
This kind of exercise is also suitable for all kinds of exercise.
To practice better this exercise, you need to have; yoga mat, a chair or wall to help you be steady.
Benefits of Tree Pose
· It helps in opening your hips.
· It helps in strengthening the internal thighs.
· It helps in the calmness of the mind.
Cautions: raise your foot against your articles against your ankle, calf or thigh and not your knee. Please avoid this exercise if you have pelvic girdle discomfort.
WEEK 12
Kegel Exercises - Pelvic Floor Exercises
This is the final week in the first trimester, for better performance of these exercises you need to have a yoga mat and several small cushions.
This exercise is suitable for all stages of pregnancy.
Benefits Pelvic Floor Exercises.
. It helps to increase the flexibility and elasticity of the pelvic floor muscles.
· It can facilitate smooth birth and reduce pain during delivery.
· It can help to prevent instability of the pelvic floor during and after delivery.
· Practicing it after delivery, it can help the uterus to contract and return to its original shape.