Top 10 Yoga Poses for Early Pregnancy Advantages and Recommendations

10 Best Yoga For First Trimester Pregnancyd


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Top 10 Yoga Poses for Early Pregnancy: Advantages and Recommendations

Practicing yoga in the initial phase of pregnancy requires extra care due to the body's sensitivity.

Here are some of the most suitable yoga poses for the first trimester that are gentle and calming.

Engaging in yoga during the early stages of pregnancy can be challenging.

You might experience symptoms like dizziness, increased heart rate, and shortness of breath.

The first eight weeks are crucial as the embryo evolves into a fetus. It's a sensitive phase, yet gentle yoga and stretches can be beneficial.

Embracing this practice allows you to bond with your body and emotions, carving out a special moment for yourself.

Dive into the comprehensive benefits of prenatal yoga, which not only support you during pregnancy but also equip you for the journey ahead.


When to Start Yoga During Pregnancy?

Listening to your body is at the heart of yoga.

Your body communicates its needs in unique ways each day, teaching you to respect its cues.

This respect for your body's signals is invaluable, especially in preparation for childbirth.

The first three months of pregnancy (first trimester) bring significant changes to your body, even before you notice them outwardly.

Yoga in the first trimester becomes a crucial practice, allowing you to connect deeply with your body.

For many expecting mothers, seeking low-impact exercises like yoga becomes a natural choice.

Thus you can go for simple first-trimester prenatal yoga. However, if you have morning sickness or nausea, it's wise to wait until the second trimester.

Also, if you're a beginner and have no previous yoga experience, then try it during the second trimester or around 14 weeks of pregnancy.

In that way, you will be less likely to feel tired and sick.

Yoga classes not only tunes your body but also prepares you for the nuances of childbirth, thus listening to your body is essential.

Research indicates that practicing yoga during pregnancy can decrease stress and improve the performance of your autonomic nervous system, leading to a more serene and healthy pregnancy experience.

However, the initial trimester can be delicate.

It's advisable to focus on gentle postures, breathwork, and yoga nidra during this period.

Based on personal accounts, women who become pregnant through IVF are often advised to wait until they're at least 20 weeks along before starting yoga.

No matter how you conceived, it's essential to halt your yoga routine if it feels uneasy or if your body reacts adversely. Prioritize your safety and well-being above all.


Is First Trimester Yoga Safe?

It's safe to practice yoga for the first trimester of pregnancy. It can be a wonderful companion during those initial three months, offering both physical and mental support.

Nevertheless, adhering to fundamental safety precautions, such as adjusting poses and steering clear of certain ones, guarantees a secure practice.

The goal isn't to challenge your boundaries but to adopt a softer approach, recognizing that sometimes doing less yields more benefits.

During the first three months, your body experiences profound changes.

Yoga serves as a valuable resource to help manage these shifts.

While the majority of yoga poses are safe, it's wise to avoid hot yoga and any other practices that could lead to overheating.


Yoga, often referred to as asanas, also brings a deep sense of calm and flexibility.

Research consistently highlights its ability to relieve stress and promote a strong mind-body connection, making it a fantastic choice during this crucial phase of pregnancy.

If you find any difficulties, then you can always go for prenatal yoga classes in specialized yoga studios to reap the maximum benefits of yoga. But for starters, we are here with 10 simple styles of yoga.

10 Best Yoga for First Trimester Pregnancy


1. Gentle Neck And Shoulder Rolls or Kantha And Skandha Sanchalana

How To Do:

  • Roll your head back and forth, right and left, and in circles both clockwise and counterclockwise.
  • Similarly, rotate your shoulder blades back and forth, up and down, and in circles.
  • Do each movement 3-5 times, breathing gently.


  • Perform these movements with slow, easy breaths.
  • Focus on releasing tension from your head, neck, and shoulders.


  • Relieves tension from the head, neck, and shoulder area.


2. Half Butterfly Pose or Ardha Titali Asana 

How To Do:

  • Sit with your legs outstretched.
  • Fold your right leg, placing your right foot as high up on the left thigh as possible.
  • Put your right hand on your folded right knee and hold the toes of your right foot with your left hand.
  • While exhaling, gently bring your right knee up towards your chest.
  • Inhaling, gently push your knee down towards the floor, maintaining a straight torso.
  • Repeat with your left leg.
  • Practice about 10 up and down movements with each leg.


  • Focus on breathing deeply and evenly throughout the movements.
  • Keep your spine straight during the exercise.
  • You can also try Poorna Titali asana or full butterfly pose where both the legs are focused simultaneously. 


  • Improves flexibility in the hip joints.
  • Enhances the mobility of the pelvic area.
  • Helps in relieving stress and promoting relaxation.

3. Palm Tree Pose or Tadasana

How To Do:

  • Shift weight onto left foot, lift right foot, placing it inside left leg.
  • Raise arms overhead or bring palms together at the heart center.
  • Gaze at a fixed point ahead.
  • Hold for up to 1 minute.


  • Use support from a table, wall, or chair.
  • Experiment with balance, try closing your eyes partially or shifting your gaze upward.
  • Avoid pressing the foot into the knee for knee safety.


  • Enhances balance, posture, and alignment.
  • Strengthens back, core, and legs.
  • Improves blood circulation.


4. Supported Seated Forward Bend or Supported Paschimottanasana

How To Do:

  • Sit on the edge of a cushion or folded blanket with legs extended.
  • Maintain a slight knee bend for comfort.
  • Extend your arms overhead, lengthening your spine.
  • Slowly fold forward, placing hands on legs, feet, or floor.
  • Stay in this pose for up to 1 minute.


  • Place cushions under the knees for support.
  • Use blocks and cushions under the chest and forehead.
  • Sit on supportive props for added comfort.


  • Improves digestion and promotes relaxation.
  • Turns attention inward, enhancing mindfulness.

5. Utthanasan (Goddess Pose)

How To Do:

  • Stand with feet about a meter apart, toes turned out.
  • Interlock fingers, letting hands hang in front.
  • Slowly bend your knees, lowering your buttocks.
  • Straighten your knees, returning to an upright position.
  • Repeat 7-10 times.


  • Maintain steady breathing throughout the pose.
  • Focus on proper posture; keep the spine straight.
  • Start with a few repetitions and gradually increase.


  • Strengthens middle back, uterus, thighs, and ankles.
  • Enhances balance and flexibility.
  • Promotes relaxation and calmness.

6. Supported Reclined Bound Angle Pose or Supported Supta Baddha Konasana

How To Do:

  • Sit with the soles of your feet together, forming a diamond shape with legs.
  • Create an incline using blocks and cushions.
  • Lie back, finding a comfortable arm position.
  • Stay in this pose for up to 5 minutes.


  • Use an eye mask for deeper relaxation.
  • Adjust foot distance for intensity control.
  • Place blocks or cushions under the thighs or knees.


  • Stretches abdominal muscles, inner thighs, and pelvic muscles.
  • The calming effect reduces tension and stress.

7. Lunge - Low And High

How To Do:

  • Start in a high lunge with your right leg forward and left leg back.
  • Keep your back heel lifted and hips facing forward.
  • Extend your arms overhead, palms facing inward.
  • Gaze ahead or towards the ceiling.
  • Hold for up to 1 minute.
  • Repeat on the opposite side.


  • To lessen the intensity, lower the knee of your back leg and place your hands on either side of your front foot.
  • Try the low lunge variation with your back knee on the ground.
  • Experiment with arm positions: interlace fingers behind your back, extend arms to the sides, or press palms together in a prayer position.


  • Low Lunge: Opens hips, and stretches hamstrings, quads, and groin.
  • High Lunge: Enhances balance, and strengthens legs, glutes, arms, and core muscles.

8. Cat/Cow Pose

How To Do:

  • Start on palms and knees, palms under shoulders, and knees under hips.
  • Inhale, arch your back, and raise your head (Cow Pose).
  • Exhale, round your back, and bring your chin to your chest (Cat Pose).
  • Repeat 5-10 times, moving with your breath.


  • Do it gently to warm up, avoiding deep twists and keeping your abdomen relaxed to avoid affecting implantation.
  • If you feel any discomfort, try it during the second or third trimester. 


  • Enhances neck, shoulder, and spine flexibility.
  • Loosens the pelvic region and tones the female reproductive system.
  • Safe during the first 6 months of pregnancy.

9. Malasana (Squat or Garland Pose)

How To Do:

  • Stand with feet wider than hip-width apart, toes angled slightly outward.
  • Lower your hips into a squat position, keeping your spine elongated.
  • Press palms together at your heart center.
  • Keep your elbows pushing against your knees.
  • Hold for up to 1 minute.


  • Avoid being prone to prolapse.
  • Use a block or cushion under the hips.
  • Place a blanket or mat under heels for support.
  • Practice near a wall or chair for balance.


  • It's a hip-opener pose that strengthens and stretches pelvic floor muscles.
  • Improves spine elongation and aids digestion.

10. Queen’s Pose (Bolster or Supported Savasana)

How To Do:

  • Set one block horizontally at the top of your mat.
  • Place a second block vertically in front, creating an L shape.
  • Lay a bolster diagonally over the blocks as your throne's back.
  • Sit in front of the bolster, lie back, and let your legs fall open.
  • Cover your eyes if desired.
  • Breathe deeply, relaxing completely for about seven minutes.


  • You can also try the upright savasana if you feel nauseated.
  • If it is your second or third trimester, you can also go for side-lying savasana. 


  • Provides deep relaxation and support during pregnancy.
  • Alleviates nausea and offers a restful break.
  • Promotes a sense of regal relaxation and comfort.

You can enhance your pregnancy journey by following these prenatal yoga practices or you can even go for pregnancy yoga videos designed by skilled prenatal yoga instructors for a wholesome experience.

Yoga Poses to Avoid in the First Trimester

During the first trimester, there's a higher risk of miscarriage. This period involves the implantation of the embryo and the attachment of the placenta to the uterus. So, it's wise to be cautious about specific yoga poses during pregnancy's early stages.

While yoga is generally healthy during pregnancy, some poses need adjustments or avoidance.

First Trimester Yoga - Do's And Don'ts 

  • Revolved Side Angle Pose: Stop doing exercises that require twisting along the midline as soon as your bump starts showing.
  • Head Position: Instead of dropping your head during forward bends, keep it up using your hands or props for support.
  • Abdominal Poses: Avoid poses that contract the abdomen, and exert a lot of pressure on your belly, especially in the first trimester. Transverse abdominal exercises in the second and third trimesters can help with a healthy back and labor.
  • Backbends: Intense backbends like full wheels should be practiced cautiously or avoided. Focus on safe and mild backbends that too if comfortable.
  • Inversions: Avoid full inversions like headstand and shoulder stand. Milder inversions like downward-facing dog pose are fine unless you feel discomfort or nausea when bringing your head down.
  • Jumping Transitions: Jumping forward and back in sun salutations can disturb the implantation process during the first trimester.
  • Belly-Down Poses: Belly-down poses like cobra, bow pose, and locust pose, especially without using hands as in cobra, should be avoided as they directly press on the uterus.


Yoga for first-trimester pregnancy must be dealt with by a curious and patient mind. Take your time learning the poses, breathing, and relaxation techniques.

In the first trimester of pregnancy, yoga can bring both physical and mental benefits, helping you connect with your emotions. It's generally safe to practice during pregnancy unless advised otherwise by your doctor. Also, prenatal yoga, tailored to your needs, is always a better choice. Thus consider finding a skilled yoga teacher for guidance and a sense of community during this special time.