These yoga poses will help get your blood flowing, reduce nausea, and give you some relief in these difficult three months.
Though exciting, the first trimester of pregnancy can often be the hardest. You feel exhausted, you have morning sickness, and you definitely do not feel like working out. We feel you. That’s why this yoga workout is specifically designed for those days when you can’t get out of bed and need something super light. (Pro tip: Bookmark for when you’re feeling tired long after pregnancy, too.)
Total Time: up to 15 minutes
1. Wide-Knee Child’s Pose
A. Kneel with knees wide enough apart for torso to fit between thighs, and crawl hands forward.
B. Keeping arms long and in front of you, allow forehead to rest on the ground. Breathe here for 10 or more deep breaths.
2. Standing Forward Fold Variation
A. Begin standing in mountain pose.
B. Take a deep inhale to reach arms up overhead, framing face.
C. Use exhale to engage navel to spine and swan dive over legs with a flat back. Grab hold of opposite elbows and hang, swaying side to side (if comfortable) to loosen lower back.
D. Press all four corners of both feet into the ground and lift sitz bones toward the ceiling. Relax head and neck, and, for this variation, soften knees. Breathe here for 5 to 10 deep breaths.
3. Wide-Legged Forward Bend with Shoulder Opener
A. Stand with feet wide apart, clasp hands behind back, and take a big inhale to open the chest.
B. On the exhale, soften knees and fold forward, letting the head fall toward the ground. Keep shoulders away from ears. Try not to shrug. For a deeper shoulder opening, press the meat of your palms together. Breathe here for 5 to 10 deep breaths.
4. Warrior II
A. Begin in down dog. Round right knee toward nose, and step right foot in between hands.
B. Spin left heel down with foot slightly angled out. Windmill arms open. The left arm reaches toward the back of the mat and the right arm reaches to the front of the mat, evenly, palms facing down. Keep right knee at a 90-degree angle, in line with right ankle.
C. Drop shoulders away from ears, tuck tailbone, and knit front ribs in. Gaze is over the middle finger of the front hand. Breathe here and then repeat on other side.
5. Reverse High Lunge Twist
A. From high lunge with right foot forward, inhale to straighten legs and lift arms high.
B. On the exhale, come back down to high lunge, reach left arm forward and right arm back to twist.
C. On the inhale, tip back, reach right hand to outer left thigh, and left arm over head and back. Breathe here for 5 to 10 deep breaths, then repeat on the other side.
Mistakes and Tips:
While closed twists are not recommended in pregnancy, open twists are great for your back and body.
6. Supported Reclining Goddess
A. While sitting on the ground with legs outstretched, place a medium-height block behind you beneath where shoulder blades will lie. Bend knees and place feet on the ground, hip-width apart. Using arms, slowly lower upper back to gently rest on the block or bolster, adjusting placement until you are comfortable. Ideally, the block or bolster is where your bra line would be.
B. Next, clasp hands behind head and allow elbows and head to release toward the ground. Allow knees to fall away from one another toward the ground, keeping feet together. Stay here for at least 10 deep breaths.
Mistakes and Tips:
This pose opens your chest for deeper breathing, releases tight shoulders, and opens your hips. This can also be done with a bolster if you have one.