Yoga exercises during pregnancy are very nice. It helps you to make your pregnancy go better in so many ways.
In the first trimester of pregnancy, many changes take place in your body that you have to get used to, especially when you first experience a pregnancy.
To deal with this properly, I would like to give away a number of tips and exercises in this blog that you can get started right away so that you can enjoy your pregnancy (even) more!
The first trimester
In the first twelve weeks – the first trimester – the fetus grows to about six and a half centimeters. In this phase a lot of changes in and on your body and mind.
One of the things you often experience because of this is nausea. The best thing to do about it is to just take it easy.
It can also help to have some food next to your bed so that you can eat before you get up.
In acupressure, it is said that stimulating the P6 pressure point, a point on your arm, can relieve nausea.
If you want to try this before we get started with Yoga exercises, you can do the exercise below!
Exercise for nausea
Are you ready for it? Then make sure you sit in a comfortable chair and then follow the steps below:
- Raise your right palm. Look at your right wrist, you will see 2 folding lines there.
- Bring your index, middle, and ring fingers of your left hand together and place your left ring finger in the middle against the bottom fold line (the fold line closest to your elbow).
- Place your left thumb next to your index finger on your arm and take the other fingers off your arm so that only your thumb is still on your arm, this is the P6 pressure point.
- Apply pressure with your left thumb for 2 minutes. Keep breathing.
- Release your pressure and turn your right hand so that your palm is facing down.
- Place your left thumb on the soft area between your thumb and right index finger. Place your left index finger on the inside of the soft piece between your thumb and right index finger.
- Make circular motions with your thumb for 4 to 5 seconds. Keep breathing. Release your right hand.
- Breathe in and out a few times and repeat the exercise on the left.
Hopefully, you feel a lot better now! 🙂
Do’s and Don’ts for Yoga During Pregnancy
Although Yoga during pregnancy is always a good idea, it is still important to ask yourself if this is the case for you.
Everyone is unique, and whether Yoga during pregnancy suits you are therefore entirely up to you!
It can therefore be nice to exchange a more active yoga class for a little while for a more relaxed class. And don’t worry, your energy usually returns to the second trimester.
Basically you can just do the postures that feel good to you. But whatever you do, the most important thing is that you listen very carefully to your body.
If you’re not practicing standard inversions, skip these for the time being. Allow yourself to take things a bit easier.
Have you never done yoga before? Then wait a while before you start yoga. Instead, go for a walk, swim, or do something else that you enjoy yourself.
From your 14 e week, you started with pregnancy yoga classes!
Yoga exercises for the first trimester
The series of exercises below can be fun to do in the first period of pregnancy.
The same applies here: don’t do anything that doesn’t feel right . Adjust, omit, or replace postures with other postures.
Follow your intuition (without that feminine intuition, after all, humanity wouldn’t exist?).
Nadi shodan is a pranayama exercise that you can safely perform during pregnancy. It is a breathing exercise that provides balance and tranquility in your body.
This breathing exercise is also called alternate nostril breathing. You always close one nostril and breathe in or out through the other nostril.
The cat is a dynamic movement in which your pelvis tilts forward and back. With this exercise, you work on the flexibility of your back and spine.
- Get on your hands and knees for this. The wrists are straight below the shoulders, the knees below the pelvis hip-width apart.
- Inhale, tilt the pelvis forward and raise the head.
- Exhale, tilt the pelvis backward so that the back is convex, and bring the chin to the chest.
- Do movement 5 times.
- Get into a neutral position, breathe on.
Later in pregnancy, it is better not to tilt your pelvis far forward, because this already happens automatically due to the weight of the child. Then focus more on renewal.
Egyptian sun salutation
You can perform the Egyptian Sun Salutation throughout your pregnancy, as it is easy to adjust where needed.
You move smoothly on your breath which can have a meditative effect. You can find an explanation of this exercise here.
During pregnancy, there is a good chance that your balance will become somewhat less. It can therefore be nice to practice some extra balance postures at the beginning of the pregnancy. The tree position is perfectly suited for this.
You perform the tree pose as follows:
- Get up in a mountain pose, mountain pose, and feel how your weight is distributed.
- Then put your weight on your left leg.
- Bring your right knee forward and up and open your right knee.
- Place your right foot on your left leg, above or below the left knee.
- Continue to breathe for 3 to 5 breaths.
- Then lower your leg and hands and stand still in mountain pose for a few breaths.
- Switch sides.
The butterfly is a hip opener. Hip openers are important to practice during pregnancy as it requires flexibility for labor. Make sure you don’t go too far!
Move with attention and use blocks under your knees if necessary. The exercise goes as follows:
- Sit with your legs stretched out.
- Bend the knees and bring your heels towards your pelvis.
- Lower your knees to the floor with control and place the soles of your feet together.
- Breathe through for 5 breaths (an option is to place blocks/pillows under your knees or place your feet slightly away from you)
- On the inhale, bring the knees together.
- Exhale and stretch your legs forward.
The final relaxation is one of the most important poses so don’t skip this pose. Relaxation is one of the most important things during pregnancy.
Pregnancy is very intensive, so it is important that you learn to listen carefully to your body.
Are you ready for your savasana?
- Lie on your back, close your eyes, and let your feet drop slightly. Your arms are slightly away from your body with the palms facing up.
- Feel conscious how you lie on the floor (possibly put a bolster or rolled-up towel under your knees so that you can completely relax)
- Lie down like this for at least 5 minutes, but preferably 10 to 20 minutes. Set a timer so you don’t have to worry about the time (and in case you accidentally fall asleep)
- To get out of the savasana, turn on your left side, stay down and breathe in and out a few times. Then push yourself up and open your eyes.
In the beginning of pregnancy it usually still feels fine to lie on your back, but if not, lie on your left side.
Pull your knees up slightly and possibly place a bolster between your knees.
The most important yoga exercise in pregnancy
I can’t say it often enough, but the most important thing is that you do what feels right for you. Look for balance, focus on your breath and don’t force anything.
Are you tired and not in the mood for yoga? Skip it and go to bed nice and early. Or just hang out on the couch.
The most important yoga exercise in pregnancy is therefore to listen to your body.
Be kind to yourself, take care of yourself, and listen to what you need!