The first trimester is a time of many ‘firsts’ as fetal development and maternal physical changes begin. This is a delicate period for expectant mothers, especially since this is when miscarriage rates are the highest.
With a focus on cultivating calm and managing early pregnancy symptoms, the yoga you perform here is ideally gentle and simple.
The emotional and physical benefits of yoga provide a supportive foundation during this time. Listen to your body and ease off any pose that feels uncomfortable or causes strain.
By the way..
This is my favorite yoga mat. It helps me keep a strong grip so I don’t slide around (so annoying), and it comes in an extended length for longer arms and legs (love).
The second trimester, often known as the ‘golden period’ of pregnancy, is when you’re likely to feel at your most energetic and vibrant. Your belly starts to grow, and you become more aware of your baby’s movements. Prenatal yoga is now about strength-building and body awareness.
As your body prepares to carry the weight of your growing baby, you may notice a strain on your back and pelvis. Be mindful of overstretching due to the hormone relaxin, which increases flexibility but also raises the risk of injury. Use props (this is the best yoga bolster) and adjust your practice to accommodate changes in your center of gravity.
The third trimester is when your body is making final preparations for childbirth. Your yoga practice now has a dual focus – to maintain strength for the marathon of labor and to provide comfort and understanding as you await the arrival of your little one.
Now is the time to practice guided meditation, which can help you to enter a restful state at any point during labor. This is a big topic in my favorite hypnobirthing book.
Many women credit their smooth and empowering childbirth experiences to their regular prenatal yoga practices. The focused breathing and relaxation techniques become invaluable tools during labor and help them to stay calm and centered.
Prenatal yoga has also provided relief from common pregnancy-related discomforts like back pain, sciatica, and swelling for some women. Strengthening postures and the focus on maintaining mobility were particularly beneficial during the late stages of pregnancy.
From the early days of pregnancy to the final, expectant mothers can find a lifeline in the tranquil practice of prenatal yoga. By aligning your practice with the progression of your trimesters, you can build a foundation of wellness, strength, and resilience that will carry you through pregnancy and beyond.
If you have any concerns or hesitations around the safety of prenatal yoga for your specific circumstances, of course consult your doctor or midwife.
I’ve compiled a list of all my favorite prenatal yoga videos (and beyond) in my Facebook group. You can join for access here. I’d love to see you there!
xo, Mary