Best Yoga Poses for the First Trimester

Are you feeling overwhelmed and uncertain about what pregnancy yoga poses are safe in the first trimester? You’re not alone! This article will provide you with the best yoga poses to safely practice during this special time.

Quick facts: Best Yoga Poses For First Trimester

  • ✅ Abdominal stretches, such as the Cat pose, are beneficial for pregnant women in the first trimester, as it strengthens the abdomen and helps to relieve constipation (Yoga Journal).
  • ✅ Bridge pose is helpful in the first trimester, as it helps to stretch the hips and thighs, relieves lower back pain, and helps to improve circulation (Healthline).
  • ✅ Prenatal yoga poses, such as the Cobra pose, can help to improve posture and balance during pregnancy (American Pregnancy Association).
  • ✅ Child’s pose is a beneficial yoga pose for pregnant women in the first trimester, as it helps to relax the body and mind, and relieves tension in the neck, shoulders and back (BabyCenter).
  • ✅ The Reclining Bound Angle pose can be used to relieve sciatica pain, and reduce swelling and edema in the legs (YogaUOnline).


Yoga is an excellent way to stay fit during pregnancy, as it is low-impact and can help strengthen your body and improve your posture. Practicing yoga during the first trimester can be a great way to start your pregnancy off right by helping you stay relaxed and connected to your baby.

Here, we will go over some of the best yoga poses for the first trimester:

Benefits of Yoga During Pregnancy

Yoga is a great way to stay active and healthy during pregnancy. Practicing yoga not only helps reduce stress, but also can alleviate common pregnancy discomforts like aching backs, fatigue, and poor posture. Additionally, yoga strengthens the mind-body connection which is key to having a healthy pregnancy and birth experience.

Not only is yoga good for the body, but it’s also beneficial for the baby. Studies have shown that prenatal yoga can help improve brain development in infants as well as reduce the risk of preterm labor and delivery complications. Additionally, practicing prenatal yoga can strengthen the bond between mothers and their babies as they prepare to welcome their new bundles of joy into the world.

Overall, incorporating yoga into one’s lifestyle during pregnancy can provide many benefits both physically and mentally for mother and baby alike. It’s important to always practice poses with caution however – consulting with a medical professional before beginning any type of exercise program is always recommended!

Posture Tips for Pregnant Women

During the first trimester of pregnancy it’s important to maintain good posture. This can help you stay comfortable, align your spine, and reduce the strain on your hips, back, and abdomen. Posture tips that are specifically tailored to pregnant women can be extremely beneficial. Here, we will discuss some of the best yoga poses for pregnant women during the first trimester:

Maintain Proper Alignment

Good posture is essential for a healthy pregnancy. Maintaining proper alignment will keep you safe and comfortable during your nine months of carrying the baby.

To maintain proper alignment, stand with your feet hip-width apart, your chin level with the floor, and your shoulders relaxed and away from your ears. Your body should be in a straight line from head to toe. During exercise, keep this alignment to help prevent injury. When in yoga postures, practice using the natural curves of the spine instead of trying to flatten them out.

Internal awareness is key in maintaining a strong posture throughout pregnancy—this will help you stay connected to how you are feeling physically and emotionally so that you can make any necessary adjustments when needed.

Avoid Deep Twists and Backbends

During the first trimester of pregnancy, deep twists and backbends should generally be avoided or approached with caution. These poses can over-stretch the abdominal muscles, which can cause discomfort. Additionally, they can increase your heart rate and blood pressure, putting too much strain on your body during this early stage of pregnancy.

Instead, focus on gentle yoga poses that open up the chest, hips and legs while maintaining a neutral spine. Some great postures to practice in the first trimester include:

  • Cat/Cow pose (Marjariasana)
  • Cobra pose (Bhujangasana)
  • Supported side angle pose (Parsvakonasana)
  • Bridge pose (Setu Bandhasana)

All of these poses will help build strength and improve balance without overly straining the body.

Best Yoga Poses for the First Trimester

Yoga is a great way to stay fit and healthy during pregnancy. Practicing yoga during the first trimester can help strengthen the body, reduce stress and tension, and reduce the risk of pregnancy-related complications. It can also help with relaxation, better posture and improved circulation.

Let’s look at some of the best yoga poses for the first trimester:

Cat-Cow Pose

Cat-Cow Pose is a gentle and effective warm-up for the spine. It is an excellent way to relieve lower back pain and can also help prepare your body for other poses that require spinal flexibility. This pose is suitable for practitioners of all levels, including pregnant women in the first trimester.

To perform Cat-Cow Pose, slowly inhale while arching your spine into Cow Pose – simultaneously thrusting your chest forward and lifting your chin toward the ceiling. Then exhale as you round your spine into Cat Pose – draw your navel toward your spine and make sure you tuck your chin toward chest – while pressing down with both shoulders blades evenly.

Repeat this motion several times, gradually increasing the range of motion in each direction, until you feel relaxed and loose in the hips and spine.

Child’s Pose

Child’s Pose is a deeply restorative pose that helps to reduce stress and provide relief from lower back pain. It is gentle enough to be practiced throughout the entire pregnancy, including during the first trimester.

To practice Child’s Pose, begin in a kneeling position with your knees hip-width apart and your big toes touching. Stretch your arms out on the floor in front of you and lean forward deeply. If you feel comfortable, you can rest your chest onto the floor. Hold this pose for one to three minutes while taking deep breaths.

Child’s Pose helps elongate the spine, stretch out the muscles, relax the body and mind, reduce stress levels, and relieve lower back pain – all great benefits for a pregnant woman during her first trimester of pregnancy!

Cobra Pose

Cobra Pose, or Bhujangasana, is a classic yoga pose that is beneficial for pregnant women during the first trimester. It helps to strengthen the back, massage the abdominal organs and increase flexibility in the spine. Cobra Pose also helps open up the chest to encourage deeper breathing.

To practice Cobra Pose, start by lying face down on your mat with your legs together and toes pointed. Place your hands below your shoulders and breathe deeply as you press down into your hands and lift your chest off of the mat. Keep pressing firmly through both feet as you draw your shoulder blades down the back and create length in the sides of your neck. Hold for 3-5 breaths before slowly releasing back down onto your mat.

Downward Dog Pose

Downward Dog Pose, or Adho Mukha Svanasana in Sanskrit, is a yoga pose that stretches the hamstrings and calves, strengthens the arms and shoulders, and relaxes the spine. It is a great pose to use in the first trimester of pregnancy as it can provide support while stretching.

To get into the pose, begin by resting on your hands and knees. Place your hands slightly wider than shoulder-width apart with your fingers spread wide apart. Your knees should be hip-distance apart with your toes pointing behind you. Take an inhale breath and press firmly through your palms to straighten your arms. Push back towards your feet as you exhale and lift your hips up; this is Downward Dog Pose. Make sure to keep your neck long by looking between or slightly behind you (avoid tucking or crunching your chin). Hold for 3-5 breaths before slowly walking back to Child’s Pose for a rest.

Warrior I and II

Warrior I and II poses are a great way to keep your body strong and beautiful during your first trimester of pregnancy. These two poses provide deep stretching in the hips, thighs, groin, chest, and shoulders while also aiding in digestion.

Warrior I is a standing yoga pose that strengthens the legs, arms and torso as well as improving balance.

Warrior II is a slightly more advanced variation of Warrior I which provides more stretching in the upper body. Both of these poses can help to build strength and stability through the legs to help support the growing belly during pregnancy. The breathing exercises associated with these yogic poses will also help to relax your mind which will be very beneficial during this delicate time in your life.

Seated Forward Fold

Seated forward fold is one of the best yoga poses for the first trimester. This pose stretches the back and shoulders, helping to relieve tightness caused by pregnancy. Additionally, it helps to calm the mind and reduce stress, which can be beneficial for pregnant women.

To perform this pose, sit with legs extended in front of you and hinge at your hips as you reach your arms out wide and let your chest come toward your knees. Keep your arms long and relax the neck. Hold for 15-20 breaths or longer. Make sure that you keep a slight bend in your knees when performing this pose to stay comfortable throughout the practice.

Learning how to adapt poses like this during early pregnancy will help prepare you for future trimesters.


As we’ve seen, there are many beneficial poses for pregnant women during the first trimester of pregnancy. Each pose can help strengthen the body and increase flexibility, reducing the risk of injury during labor and delivery. In addition, practicing these poses can help reduce stress levels and improve overall wellbeing.

If you are pregnant and feeling overwhelmed, taking the time to practice these poses can help bring a sense of serenity and joy.

Safety Tips for Pregnant Women Practicing Yoga

Pregnant women should be mindful of their body’s unique needs when it comes to yoga. Although a majority of yoga poses are safe for pregnant women, it is still important to take extra precautions. To ensure safety and comfort, pregnant women should always practice with a prenatal yoga teacher who is certified and understands the changes that occur during pregnancy.

Additionally, pregnant women should also avoid any pose that puts strain on the abdomen or puts pressure on the uterus. It is also essential to listen to your body and stop if you feel any pain or discomfort. Staying hydrated and eating before practicing can also help reduce nausea and dizziness as well as make sure that you have enough energy for your practice. Lastly, make sure to get clearance from your doctor before starting a prenatal yoga program.

FAQs about: Best Yoga Poses For First Trimester


Q1: What is the best yoga pose for first trimester pregnancy?

A1: One of the best yoga poses for first trimester pregnancy is the supported bridge pose. This pose is designed to open the chest and hips, relieve tension in the lower back, and improve circulation.

Q2: What are the benefits of yoga during pregnancy?

A2: Yoga during pregnancy is beneficial in many ways. It can help to improve posture, reduce stress, improve sleep, alleviate fatigue, and increase strength and flexibility.

Q3: Is it safe to practice yoga during the first trimester of pregnancy?

A3: Yes, it is generally safe to practice yoga during the first trimester of pregnancy. However, it is important to consult your doctor or midwife before beginning any exercise program.

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