Are you in your first trimester and would you like to continue doing Yoga? Which can! In fact, Yoga and pregnancy go well together and is also very beneficial for your body and mood.
During the entire pregnancy, but certainly also in the first 13 weeks, a lot of changes in your body. For example, you will have to deal with the first and perhaps the most severe pregnancy ailments, your weight will increase and you will notice that your body becomes smoother and looser due to the pregnancy hormone.
What Happens in the First Trimester?
In the first 13 weeks, the kid grows from an embryo to the dimensions of a peach. By then it’ll be as heavy as a slice of cheese and may even be thumbs up. Fantastic right!
Weeks 1 to 5
Conception takes place in the first four weeks and you actually do not fully realize that you are pregnant. In week 5 you are overdue for the first time and a pregnancy test is usually done. This is also the time when the pregnancy ailments start. It is not surprising if you are tired and suffer from mood swings. Your baby is now the size of a poppy seed, as light as a feather, and resembles a tiny tadpole.
Weeks 6 to 10
Brace yourself for weeks 6 to 10. These weeks can feel like a roller coaster because of nausea that comes on regularly, but also binges, constipation and initial signs of weight gain. Yep, you’re pregnant, this is all part of it! Great comfort is that your breasts sometimes grow up to a cup size! Your baby is now about the size of a cherry, has the weight of licorice and his or her brain is even starting to function!
In week 11 you will have reached your peak of pregnancy ailments. A great moment for a pat on the back! You will notice that the pregnancy ailments are getting less. This way the nausea decreases and you get more appetite. By now your baby is about the size of a sprout and weighs the weight of a dollar coin. You can even feel your baby already because this is the time when your baby starts kicking and stretching.
You will find that you have low blood sugar. In week 12 your baby will grow like cabbage! He or she is now the size of a plum and the weight of a lollipop. In addition, your baby is already producing hormones around this time! This development can make you feel a bit dizzy. So take it easy! You will feel better around this period, you still have to go to the washroom a lot, but you have your healthy appetite back (and maybe a little more, you are pregnant after all;))
The end of the first trimester is approaching. This means that the chance of miscarriage is very slim from this point forward and it is probably time to reveal your big secret: YEAH I AM PREGNANT!
Yoga and pregnancy: what about my Yoga practice?
As you may have already mentioned, Yoga and pregnancy go well together. Yoga can contribute a lot in these first 13 weeks of your pregnancy. The roller coaster of changes in your body, and certainly your hormone balance, ensures that relaxation and light body movements are more than welcome. Watch out! You are now pregnant: D.
With the following Yoga and pregnancy tips, you can adjust your Yoga practice.
Choose an appropriate Yoga class
As you know there are many forms of Yoga. At the moment it is good not to aspire to all forms of Yoga. It is now important that you can combine Yoga and pregnancy in a pleasant way in a calm flow with simple postures.
Do you regularly practice Yoga? Then you can just keep going to your normal classes. Discuss with the teacher whether you should do certain exercises differently or not during class.
Are you just starting out with yoga? Then it is more sensible to participate in a real pregnancy yoga class.
- Lower the intensity
Now that you are pregnant it is very important that you feel what is and is not feasible. Stay aware, as this can even differ from situation to situation.
In addition, it is also important to know that your body becomes smoother and looser due to the pregnancy hormone. So you will notice that you can go further in postures than normal, but this is not beneficial. For example, this can lead to pelvic instability.
So this is not the time to push boundaries. The purpose of your practice may therefore have temporarily changed due to your pregnancy.
- Provide calm transitions
During this period of your pregnancy, it is recommended that you move slowly from one position to the other. Fatigue and other changes in your body, such as low blood pressure, can make you feel a bit dizzy.
In addition, your baby has just become implanted and is growing fast, whereby the prevention of abrupt movements reduces the risk of miscarriage.
- Don’t go too deep into a twist
Now that a nice transformation is taking place in your belly, it is wise to take it easy with a twist. A deep twist can negatively affect the blood supply of your uterus.
The Yoga twist postures such as Parivvrta parsvakonasana (Turned sideways angle pose ), Ardha matsyendrasana (Pose of the Fish God), and Parivvrta utkatasana (Turned chair) are therefore not recommended.
On the other hand, simple open twists are fine to perform, such as Utthita Parsvakonasana (Side Angle Pose), Parivrtta sukhasana (Turned Cross-Legged Pose), Supta Matsyendrasana (Lying Twist).
It is important to twist gently from your upper back, or from your diaphragm. Your pelvis is already becoming more flexible under the influence of the pregnancy hormone. Too deep a twist and / or from your lower back can lead to pelvic instability at this point.
- Do not stretch completely
An extensive stretch is of course quite delicious! Unfortunately, it is better not to do this at this time of your pregnancy. You don’t want to stretch your stomach completely now that so much is going on in and around your uterus.
It is of course good to feel how your body reacts. A less intensive, controlled stretch is harmless!
- Don’t stay in postures for too long
Now that you have to take care of yourself, it is advisable not to stay in a position longer than comfortably. You’re in your first trimester, so it’s okay to take a step back.
It may be that you ask too much of your body when you hold a posture for a long time. Good to be aware of this for yourself.
- Lying on your stomach is fine
In the first 13 weeks of your pregnancy, you can still lie on your stomach. Your baby is now so small and well covered by the womb that it is harmless. Especially in the beginning, it can take a while before you see a “pregnancy belly”.
As mentioned earlier, your baby will be the size of a poppy seed by week 5. In short, you will not notice any difference. Over time, it may well become less comfortable to lie on your stomach. Your baby will already be the size of peach by week 13.
- Inversions at your own risk
Inversions, such as the headstand, are intensive yoga poses that are mainly performed by the experienced yogis. Tip: Skip these poses if you don’t practice them by default.
It is said that experienced yogis are allowed to practice inversions in the first trimester. Good to know: there is no clear judgment on how to perform these postures in the first trimester of pregnancy. Basically, only do this pose when you feel comfortable with it.
With these 8 tips, you can comfortably combine Yoga and pregnancy during your first trimester! Do you still have questions? I would like to answer them in the comments!
Want to know more about Yoga and pregnancy? Read on here. Did you know that meditation can also help you relax during your pregnancy? Read more about it here and start your own meditation with these practical tips.