Yoga For First Trimester


Yoga For Pregnancy: First Trimester. Routines By Liz Zdunich of Namaste Inspired Athletics.

Routine One. These routines are created to build strength in preparation for carrying the growing weight of babe and for labour.

1.Sukhasana with Garudasana arms- Easy Pose/Cross Legged with Eagle Arms (switch cross of legs for each arm) 

  •  seated with legs crossed
  •  sitting bones pressed into the ground
  •  hands rested on lap
  •  on an inhale find a tall spine
  •  reach arms forward parallel to the floor
  •  cross arms in front of you so the left arm is above right
  •  bend elbows
  •  press left elbow into the inside of right
  •  find forearms perpendicular to the floor
  •  wrap arms around each other until the palms come together (or as close as you can for your body)
  •  lift your elbows up to shoulder height and relax shoulder blades down back
  •  breath into the space between your shoulder blades and remain in pose for 3 breaths
  •  complete the same on the other side with changing the cross of the legs
  •  MODIFICATION: for tight hips, sit on a firm pillow or folded blanket to help find a long spine

2. Marjaryasana/Bitilasana – Cat/Cow

  •  on all fours on the floor with knees hip width apart and hands shoulder width apart
  •  align heal of the hand with the top of the shoulder so that the angle of the wrist is less than 90 degrees
  •  spread fingertips wide into the floor, pressing into fingertips strongly and pointing peace sign fingers to the top of your mat
  •  find a long table top shape with a neutral spine to start
  •  inhale to lift tailbone, bring chest forward, and lift gaze to create a gentle backbend.
  •  Exhale to tuck tailbone, lift spine between shoulder blades and bring chin to chest to create a rounded spine
  •  start the motion at tailbone moving head last
  •  repeat for 5 to 10 breaths
  •  MODIFICATION: if you experience any discomfort in the wrist, place heal of hand onto a rolled hand towel with fingertips pressing into the floor ~ decreasing the angle of the wrist even more

3. Adho Mukha Svanasana – Downward-Facing Dog 

  •  on all fours on the floor with knees hip width apart and hands shoulder width apart with hands slightly forward of your shoulders
  •  turn toes under
  •  on an exhale, lift your knees away from the floor
  •  keep the knees slightly bent and the heels lifted off floor
  •  reach tailbone to where the wall and ceiling meet behind you feeling length in the spine
  •  keeping length in the spine, on next exhalation start to engage quadriceps (thigh) muscles so that knees start to straighten, but NOT LOCK (do not sacrifice length in the spine to straighten knees or touch heels to the floor)
  •  keep head in line with upper arms not allowing it to hang
  •  stay in pose for 5 to 20 breaths depending on how you are feeling


4. Anjaneyasana – Low Lunge or Flag Pose

  •  step right foot forward, aligning the right knee over heel
  •  leave left leg behind and lower knee to the floor (distance should be great enough to feel a stretch in the left front thigh and groin, but no pain)
  •  on an inhalation lift torso, rolling shoulders back and down
  •  point tailbone toward the floor
  •  keeping shoulders relaxed lift arms overhead extending them toward the ceiling
  •  repeat with left leg at top of mat
  •  stay in pose for 5 breaths
  •  MODIFICATION: keep fingertips on floor or hands on hips for easier balance


5. Savasana ~ essential to close each practice and give your body space for absorbing all the benefits of the practice you have just completed

• laying on back, open legs to at least mat width apart
• relax shoulder blades heavily into mat
• open arm to at least 45 degrees away from body with palms to the sky
• close eyes gently
• allow breath to become slow and smooth
• remain in pose for 5 minutes, longer if possible


Please talk to your Primary Care Giver about exercise in pregnancy, VictoriaMom cannot be responsible for injuries arising due to these routines. Stay safe, stay healthy.
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