Prenatal Yoga (Yoga during Pregnancy) – Part2

Pregnancy Yoga for First Trimester

Author: Pallavi Marshal, Certified Yoga Trainer, Bodhi Yoga Academy


Personal yoga sessions are tailored according to one’s specific needs and expectations while for a healthy risk free pregnancy, group prenatal classes are a good idea as one can bond with other would be mothers.

First Trimester

In the first few weeks, though externally there are no major physical changes, internally there is a lot going on. Hormonal changes can leave many women feeling overwhelmed. Symptoms like nausea, vomiting, exhaustion and aversion to food items are common.

  • Prasaritta Padottana, Badhkonasana, Parighasana for opening the hip region
  • Rag Doll pose, Downward facing Dog for enhancing circulation
  • Standing poses like Vrikshasana, Triangle and Warrior Poses for strengthening the legs




The benefits of Yoga surpass the physical level and extend to the mental and spiritual level as well. Relaxed body and positive state of mind results in an overall healthy pregnancy where the mother is in tune with the changes in her body :

  1. Yogasanas provide the needed flexibility and strength to the right set of muscles required for child birth.
  2. Hip openers and gentle supported back bends can help ease tension and prepare the body for delivery
  3. Relaxation techniques like Yoga Nidra and Meditation are beneficial in keeping depression and anxiety away
  4. Pranayama increases the Prana and is great for energizing the entire body
  5. Breathing techniques practised during pregnancy are also helpful when in labour
  6. Regular Yoga practice can result in mindful eating and healthy weight gain
  7. Improvement in the quality of sleep
  8. Prenatal yoga classes are a perfect time to connect with the baby and feel its movements
  9. A Stress-free healthy pregnancy reduces the chances of complications during birth and thereafter

Contraindications and Precautions

  1. Doctor’s approval is essential before starting the practice as women with certain medical conditions and those with high risk pregnancies need to exercise caution
  2. Expecting mothers should practice under the guidance of a certified yoga professional
  3. Hot Yoga, Power Yoga and intense forms like Vinyasa are not recommended during pregnancy
  4. Inversions, deep twists and backbends, Lying on the belly or flat on the back (second trimester onwards) are contraindicated
  5. Asanas which put too much pressure on the abdomen (Boat Pose, Chaturangasana etc)
  6. Kumbhaka (holding of breath) and Pranayamas which involve rapid breathing like Kapalbhati to be strictly avoided
  7. Yoga should be practised in a well ventilated room
  8. Staying cool and hydrated is crucial
  9. Practising Yoga with awareness is fundamental but is particularly relevant to listen to the body during pregnancy



Prenatal Yoga (Yoga during Pregnancy) – Part1