Yoga in pregnancy, the positions in the first trimester

Fonte: Alamy

Practicing yoga during pregnancy is extremely beneficial, because it can reduce some very common ailments in pregnant women such as nausea and constipation, pain due to water retention and mood changes.

Exercising also keeps the body in shape, a very positive element even in the phase of after childbirthIn fact, with a trained body the probability of having prolapses decreases and the tissue recovery process is speeded up.

Read also: Yoga in pregnancy: 3 exercises to do at home

Le breathing techniques that are learned in practice, then, are then fundamental to improve mood and better cope with labor and childbirth.

With the consent of your gynecologist, you can start practicing yoga from the early stages of pregnancy. Barbara Woehler, Master in Yoga Studies active at the Yoga Study Center of the city, showed us the positions for the first trimester of pregnancy, which we also explained thanks to the indications given in the book "Pregnancy Yoga Wellness" by Tara Lee and Mary Attwood.


“In this period, the woman begins to focus on her new condition. It is therefore advisable to carve out space for rest and listening »underlines Barbara Woehler.

Durant and receive three months of gestation, asanas to be performed standing are particularly recommended to strengthen the legs and improve blood circulation. "On the other hand, it is always not recommended to force or create tension on the abdomen, as well as inverted positions".

1. Pavanmutāsana

First lie down with your hands resting on your knees bent, open and feet raised, observe your breathing for a few minutes. "In this way we create relaxation in the lumbar area".

Then place your feet on the ground, with your legs a little apart and your hands on the abdomen in order to become aware of the spontaneous breathing.

2. Marjariasana (The Cat)

An easy to perform position, to be performed during the warm-up phase. «A fantastic exercise also for strengthening and toning the arms. It also improves flexibility and circulation in the spine and is generally one of the best exercises for the back. If you are in pain, try to be a Cat for a few minutes every day and you will soon see the difference »reads the pregnancy yoga manual.

Get on all fours on the mat with your hands and knees on the ground, in a neutral position. Make sure you have your shoulders above your wrists and your knees at your hips.

Inhale and then, as you exhale, perform the retroversion of the pelvis as if to hug the baby. Drop your head, bringing your chin to your chest, and roll your shoulders forward, curving your upper back. Press the ground with your fingers, keeping your palms resting.

Then inhale, return the column to neutral position by stretching it as much as possible. Keep your gaze down in the middle of the manias and stretch from the tip of the head to the coccyx without lowering the lower back.

Repeat all steps 3-5 times.

3. Virabhadrasana (The Warrior)

«This position stimulates the whole body and helps to open the chest and lungs while strengthening the arms, back and legs» continues the book "Pregnancy wellness and yoga". It is not suitable for women suffering from groin pain.

Read Also: Yoga for Babies: Benefits, History and Exercises

Start standing on the mat with your feet under your hips, move your left leg back about three feet and then raise your arms towards the ceiling while keeping your shoulders down. Keep your hips forward and stretch your tailbone down.

Inhale, lower your left knee until you touch the floor and keep your arms up. Look forward and lift your torso. Try to stay in this position for 5 breaths.

Then as you exhale lift your left knee, push your arms down with your palms facing the ground. Return to the starting position and repeat the asana three times, alternating legs.

4. Tadasana (The Mountain)

Another location indicated during the first trimester of pregnancy it is that of the Mountain.

Stand with your feet hip-width apart and your toes forward, stretching the column up to your head. Let your arms fall to your sides and send energy through your fingers. Lift up by pushing with the thighs and contract the muscles but without locking the knees and feeling the strength in the legs.

Read also: Yoga during childbirth, 4 exercises to relieve pain

Extend your tailbone and try to keep your lower back still. Now concentrate on the feet, the toes and feel their connection with the earth. Climb up the column and the front of the body. Imagine you have a thread attached to your head that pulls you up, but also strong roots that hold you to the ground.

5. Savāsana

It is the moment of rest that can be performed supine on the mat with the legs bent or to the side with one knee bent forward and the arm stretched under the head. You remain in this position of rest for a few minutes, you listen to your breathing and your heart rate slow down and you focus on breathing, but also on the thoughts and emotions aroused by the practice.

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