Should you practice yoga in the first trimester of pregnancy?

The benefits of yoga in pregnancy are well known of course and it seems like a lot of mothers-to-be start researching the topic as soon as they find out that they are pregnant! But what about yoga in the first trimester of pregnancy? Is it safe? Should you go to a pregnancy yoga class at 6 weeks pregnant?

The first trimester of pregnancy can be a really awkward time. You know you are pregnant but you haven’t told the world yet. You might be really tired or you might be suffering from morning sickness or you might not feel anything at all!

You will probably feel very out of place at a pregnancy yoga class because the majority there will be 30+ weeks pregnant but you still want to do something good for your body without taking any risks for the baby!

First trimester pregnancy is a great time to connect with your body!

Pregnancy is a really wonderful time as it really connects you with your body – if you want to or not! You are growing a little human being and your body is designed to carry it and bring it into the world. It’s the time when you can really learn to trust it and go with your instincts. It’s about nurturing the life within you by taking good care of yourself – not only your body but also your mind.

I’m very lucky that I had two relatively easy pregnancies and births and I believe it had a lot to do with the fact that I trusted my body, I stayed active and I worked on having a positive mindset! My experience of yoga during pregnancy was great which is why I’m writing this!

Every pregnancy is different of course so my advice to you is don’t let anyone tell you what you can and what you can’t do! You will know best!

So can you do yoga during the first trimester of pregnancy?

If you go to a yoga studio they might not let you be in the class simply because the risk of miscarriage in the first trimester is so high. There is no link between yoga and increased risk of miscarriage but to be on the safe side (mostly to cover themselves) the majority of teachers will ask you to wait until you have had your 12 weeks scan.

Having said that if it is your regular yoga class and you have been coming for a while then most teachers will be happy to accommodate you. They might give you a few variations to regular poses but at the end of the day the baby is still tiny and it’s really well protected inside of you.

The main things to keep in mind are:

No strong twists

No pressure on the tummy

No strong abdominal work

No holding of the breath

For anything else just go with your instincts. Your body will tell you what you should or shouldn’t do if you listen carefully! Downward dog might make you feel sick so don’t do it if it does! If you are feeling too tired then it’s your body’s way of letting you know that it’s time to rest and not throw yourself in a headstand (that’s never recommended of course) or attempt a full Ashtanga secondary series.

If on the other hand you feel absolutely fine then go with that feeling! There is no reason to stop especially if you’ve had a good established practice already. I know it can be really daunting especially if it’s your first pregnancy. If you have never practiced yoga before then wait until you’ve had your scan but otherwise just enjoy what you have been doing already and adjust your practice if something doesn’t feel right!

Chances are very high that your body is telling you to lie down and rest so why not try some yoga nidra or start a meditation practice. There is plenty of time to do something more active in the weeks to come!