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Yoga for pregnant women: seven recommended poses for the first trimester

For those who want to exercise during pregnancy, in Babies and more we recommend practicing yoga, one of the most appropriate exercises during this stage, and that in fact a study found that it is the best exercise to do in pregnancy , as it is more effective than walking or take prenatal classes.

So if you want to start practicing yoga and you are at the beginning of your pregnancy, we share seven asanas or yoga poses for pregnant women, exercises recommended for the first trimester .

We consulted with Melissa Aguilera, Namasté Yoga Certified Prenatal Yoga Instructor for some advice on recommended yoga poses during pregnancy. We share their general recommendations and some of the positions for the first trimester.

Yoga in the first trimester in pregnancy

During the first trimester, it is not recommended to do a lot of yoga poses but to focus more on doing breathing exercises . These exercises will help you breathe better and relax, which will help you better cope with the discomfort that usually appears in the first weeks of pregnancy.

You can start by doing exercises that lengthen the breaths , for example: inhale for three seconds and exhale for the same duration, and then increase the time to 5, 8 and 10 seconds. You should never hold your breath, but it should be fluid and without long pauses, until there is greater control and increased lung capacity is achieved.

Yoga poses for the first trimester

During the first trimester we should avoid intense exercises or those that require a lot of effort, so twisting or inverted postures are recommended to be avoided. As I mentioned, in the first trimester we must focus on improving breathing , and therefore we will do postures that help us work on it.


Dandasana, or Staff Pose , is the foundation of many seated postures. Sitting on the floor with your back straight and upright, stretch your legs together in front of you and place your hands on the sides of your thighs with your palms, pressing them towards the floor.

This pose helps to strengthen the back muscles, improve posture and tone the legs, as well as help open the shoulders and chest.


Sukhasana or Easy Posture , is a classic posture that is widely used to practice meditation. Sitting on the floor starting from Dandasana (the previous pose) and with your back straight, cross your legs so that your feet touch the ground, trying to place each one under the opposite knee.

This pose helps to strengthen your back, increase hip and groin flexibility, stretch your knees and ankles, and especially calm your mind and relax.


Tadasana or Mountain Posture , is one of the classic yoga postures, and the one that works as the basis for many standing postures. Begin by positioning your feet so that both big toes touch and the heels are slightly apart. The back should remain straight and upright, while the head and shoulders should be relaxed.

This pose helps activate all the muscles of the body, improve posture, strengthen thighs, knees and ankles, and also prevents and improves sciatica pain.


Vajrasana, or Diamond Pose , is another classic yoga posture that also works as a starter for some seated poses. Begin in Tadasana or Mountain Pose (the previous pose) and then kneel down with your toes back, sitting on your heels. Relax your shoulders and arms, and place your hands on your thighs or knees, keeping your back straight and looking straight ahead.

This pose helps to tone the muscles of the thighs, knees and ankles, aids digestion, calms the mind and prevents sciatica pain.

Baddha Konasana

Baddha Konasana, or Cobbler’s Pose , is an excellent pose for beginners and also a classic yoga pose. Starting in Dandasana or Stick Pose (the first one we share on this list), spread your legs by pointing your toes towards the sky. Bend your knees and bring your feet as close to your body as possible, placing your soles facing each other. Try to lower your knees to the ground but without hurting yourself or making a lot of effort.

The benefits of this pose are improved circulation, stretching of muscles such as the inner thighs, stimulating the abdominal organs, giving flexibility to the hips and knees, as well as helping to improve posture. In addition, this posture is recommended throughout the pregnancy, as it helps prepare for childbirth.


Padmasana or Lotus Posture , is another of the classic postures to practice meditation, although it is a bit more complicated to master at first for some people. Beginning in Dandasana or Cane Pose, bend one of your knees and place the foot on the opposite thigh with the sole of the foot facing up and as close to the hip as possible. Subsequently, do the same with the opposite leg and then place your hands on the thighs or knees (or you can also join them in front of the chest), while keeping your back straight.

This posture helps strengthen and give flexibility to the hips, massages the abdominal organs and above all, helps you relax and improve concentration.


Savasana or Corpse Pose , is a posture that is used regularly at the end of a yoga session and that at first glance might seem one of the easiest. Starting lying on the floor, we place the arms stretched and slightly apart from the body with the palms of the hands facing up, and the legs slightly open. We center the head, align the spine, and close our eyes, focusing on breathing.

This pose helps calm the mind, relieve stress, and relax the entire body, as well as helping to reduce fatigue, insomnia, and blood pressure.

General recommendations

Before starting or continuing any exercise routine in pregnancy, you should always consult your doctor and wait for him to give you authorization to do so . Never try too hard, if you feel like you are short of breath when performing a pose, it is better to stop and avoid it, as it means that you are trying too hard.

Keep practicing yoga throughout your pregnancy

  • Yoga for pregnant women: second trimester
  • Yoga for pregnant women: third trimester

Photos | Pixabay, iStock
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