Safe Pregnancy Yoga for the First Trimester

Here’s what I recommend when it comes to safe yoga in the first trimester.

Why Yoga Helps in Early Pregnancy:

Pregnancy yoga supports better circulation, reduces stress, helps manage fatigue, and improves breath awareness. For many women, it also helps ease common discomforts like backaches and emotional ups and downs.
That said, the first trimester is also when risk is naturally highest. So, the focus should always be on gentle, grounding movements—not intensity.

5 Safe Yoga Asanas for the First Trimester:

These postures are widely considered safe for healthy pregnancies and are great even for beginners.

1. Cat-Cow Pose (Marjaryasana–Bitilasana)

This gentle spinal flow relieves back tension, improves digestion, and brings breath awareness.

2. Child’s Pose (Balasana)

A deeply restorative pose that stretches the hips, calms the mind, and supports emotional rest.

3. Bound Angle Pose (Baddha Konasana)

A seated posture that opens the hips and pelvic floor, improves circulation, and encourages grounding.

4. Side Angle Pose (Parsvakonasana)

Strengthens the legs and back while promoting stability. Modify with a block or forearm on the thigh if needed.

5. Legs Up the Wall (Viparita Karani)

A safe, supported inversion that promotes lymphatic flow, calms the nervous system, and relieves leg fatigue.

Asanas to Avoid in the First Trimester:

- Deep backbends, strong twists, or forward folds that compress the abdomen
- Inversions or balancing postures unless you were already practicing them pre-pregnancy
- Any posture that causes dizziness, nausea, strain, or discomfort
- Hot yoga or heated environments

Always prioritize comfort, even if that means skipping postures altogether on low-energy days.

Practice Tips for the First Trimester:

- Focus on breath: Slow, mindful breathing enhances relaxation and helps you tune into your body.
- Skip the goal: You’re not trying to stretch deeper or build muscle right now—you’re trying to nourish and connect.
- Rest often: Yoga doesn’t have to be 60 minutes long. Even 10–15 minutes of gentle practice can help.

TPS Yoga Experts say...

Your body is already working overtime in the first trimester—creating a placenta, adjusting hormones, building new life. You don’t need to do more. You just need to listen in. Yoga is not about performance here; it’s about presence.
If you're unsure where to start, seek out our certified prenatal yoga instructor, or join our gentle yoga-for-pregnancy class that welcomes first-trimester participants.

And remember, every pregnancy is different—honor what feels good for you.