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5 Best Yoga Asanas For First Trimester Pregnancy

Yoga Asanas: Congratulations on the good news! Pregnancy is a beautiful experience but only when you treat yourself well during the time. The first trimester of pregnancy is crucial, and yoga can be of great solace during this stage.

Wondering how? In the first quarter of gestation, your body is rapidly building mechanisms to nurture another life. In the process, you feel fatigued or ill.

Yoga is a perfect way to stretch, relax and rejuvenate your body. Also, it helps you become aware of the life inside your body. Beautiful right?

What Happens During The First Trimester?

Your body transforms extensively during the first trimester building the organs and tissues of your baby. The 12 weeks of the first trimester is phenomenal needing you to rest, contemplate, connect and feel joyful. Be focused and relaxed during this period.

The first trimester is also the most taxing. Although you cannot notice anything externally, the body is rapidly assembling a system inside to accommodate a new life.

Hormone production, blood volume increase, and blood pressure drop occur along with muscle tissues becoming supple and joints loosening to help the uterus stretch as the baby grows.

The first trimester of pregnancy is also a period when miscarriage is likely to occur. There is no proof that prenatal yoga is harmful during the period, but before you start any regime, it is best to consult your doctor and practice prenatal yoga under the supervision of a certified yoga teacher.

Many healthcare professionals recommend prenatal yoga and recent research shows that pregnant women can now try more intense yoga than before with of course the necessary modifications for your safety and comfort.

1. Bhujangasana (Cobra Pose)

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About The Pose- Bhujangasana or the Cobra asana is a yoga pose that resembles the raised hood of a cobra. It is a beginner level Ashtanga yoga asana. Practice it in the morning on an empty stomach and hold it as long as you feel comfortable in it but not more than 30 seconds. Remember not to stretch much in the pose and keep it light.


Benefits For First Trimester Pregnancy- Bhujangasana decreases the stiffness in your lower back. It increases the flexibility of your body and also elevates your mood.

2. Baddha Konasana (Butterfly Pose)

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About The Pose- Baddha Konasana or the Butterfly Pose looks like a butterfly flapping its wings or a cobbler sitting down at work. Baddha Konasana is a beginner level Vinyasa yoga asana. Practice it on an empty stomach and hold the pose as long as comfortable but not more than 5 minutes.

Benefits For First Trimester Pregnancy- Baddha Konasana stimulates your heart and improves blood circulation in your body. The pose relieves fatigue and anxiety.

3. Bitilasana (Cow Pose)

About The Pose- Bitilasana or the Cow Pose is an asana that resembles the stance of a cow. The Sanskrit word ‘bitila’ means cow. It is a beginner level Vinyasa yoga asana. Practice it on an empty stomach and hold as long as comfortable but not more than 15 seconds.

Benefits For First Trimester Pregnancy- Bitilasana improves your balance and posture. It calms your mind and removes stress. The pose stretches your spine and neck.

4. Marjariasana (Cat Pose)

Cat Pose
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About The Pose- Marjariasana or the Cat Pose is an asana that looks like a cat which is stretching its back. It is a beginner level Ashtanga yoga asana. Practice the asana on an empty stomach and hold it as long as you feel comfortable but not more than 15 seconds.

Benefits For First Trimester Pregnancy- Marjariasana improves your digestion. It relaxes your mind, improves blood circulation and also purifies it. The pose works best for stress relief.

5. Viparita Karani (Legs Up The Wall Pose)

Legs Up The Wall Pose
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fAbout The Pose- Viparita Karani or the Legs Up The Wall Pose is a mild inversion which is relaxing and restorative. The asana is a beginner level Hatha yoga asana. Practice it on an empty stomach and hold the pose for as long as you can but not more than 15 minutes.

Benefits For First Trimester Pregnancy- Viparita Karani is great to treat tired feet and legs. It treats a headache and relieves symptoms of insomnia. The pose quietens your mind and calms the nerves.



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