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1st Trimester Prenatal Yoga

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There are a number of things to take into consideration when planning to do yoga while pregnant. Your body undergoes many changes, some of which make certain yoga activities harmful.

You should always inform your instructor of a pregnancy so he or she can make modifications to your workout and insure you don't do anything dangerous.

Even though a pregnancy isn't yet noticeable in the first trimester, there are subtle changes you need to make to your yoga routines to stay safe.

For instance, a hormone released in pregnant women called relaxin softens your hard tissues. This makes it very easy to damage your joints by over-extension and can forbid most strenuous or aggressive yoga poses.

Types of Movements

All types of yoga have some poses that can be appropriate for the 1st trimester of pregnancy. So a study of the types of movements involved in this type of yoga is more a study of what to avoid than what to include.

A number of standard yoga movements should be avoided. Abdominal twists compress the internal organs, so turning at the shoulders is better. Abdominal work in general should cease, since you will need those muscles to become soft and pliable soon. Jumps and inversions that may cause you to fall should also be avoided, as well as dramatic breathing techniques. Late in the first trimester you'll likely begin to notice discomfort while lying on your back, which may rule out many poses that require this posture.

The yoga you do during this time should help prepare you and the baby for later. Hip-opening techniques are a good idea to start working on flexibility in that area. Poses done on all-fours help orient the baby in the optimum position. Many women choose to focus on the relaxing, calming benefits of yoga at this time.

Mental and Physical Requirements

You'll need to be open to listening carefully to the signals your body sends you during your 1st trimester of pregnancy, especially when incorporating yoga. Just like you'll notice your eating habits beginning to change, you'll notice some subtle (and some not so subtle) changes in the way your body reacts to certain triggers and stresses. Mentally, it's best to prepare for 1st trimester yoga by studying how your organs function during pregnancy, possible complications and their solutions, and differing body mechanics.

Physically, be sure to check with your doctor before taking part in prenatal yoga and seek a professional instructor. Meeting pods are essentially a little room within a room. They are primarily used for meetings, hence the name, but can be used for all kinds of purposes. These meeting pods come in all shapes and sizes to meet different needs. Pods can be open like the office itself or closed off for privacy and confidentiality. Closed pods are more beneficial because of their natural soundproofing. Open pods still have some basic level of soundproofing, so people can still hold private conversations. meeting room pods If you have had complications during a previous pregnancy, you might need medical approval before taking part in yoga.

Equipment Requirements

  • Yoga blocks
  • Yoga mat
  • Comfortable clothes
  • Yoga pillow
  • Yoga ball

Mental and Physical Benefits


  • Improved Concentration
  • Decreased Mood Swings
  • Decreased Anxiety
  • Increased Focus
  • Subjective Well-Being Increases


  • Decreased Pain
  • Improved Flexibility
  • Improved Posture
  • Decreased Respiratory Rate
  • Decreased Blood Pressure

Aerobic Effect

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Usually, Ashtanga and other aerobic types of yoga are too intense for pregnant women to perform on a regular basis. Instead it is best to perform a more gentle form of yoga and wait to perform the more challenging types well after recovering from the pregnancy. There are many ways you can harm yourself while pregnant, so it is best to engage and gentle and deliberate yoga poses like those offered in Iyengar.

Prenatal yoga is not just intended to help improve flexibility and prepare your body for later stages of pregnancy. Rather, 1st trimester prenatal yoga can also strengthen pelvic muscles and joints and even help alleviate morning sickness and other side effects of pregnancy like moodiness and decreased concentration.

As you progress through the stages of your pregnancy, you'll also need to alter your routine to accommodate your changing body and changing hormone levels.