Yoga during the First Trimester

Yoga during first trimester. Mine4Nine

In this Blog, we will tell you if you should start practicing yoga/exercise in the first trimester of your pregnancy time and which yoga asanas/Poses are safe to be performed in the first three months of your pregnancy.

Is it Safe to Practice Yoga/Exercise in the First three month of your pregnancy time?

Yes, yoga are often safely practiced during the primary trimester(First three month) of pregnancy but only under the guidance of a certified yoga instructor who is conscious of your health. There are certain poses which can inhibit the blood flow to the uterus and cause sprain or muscle spasms, hence yoga poses should be practiced under the guidance of a yoga instructor. you can also consult with your gynecologists' before you begin any exercise or yoga during any trimester of your pregnancy.

Some Asanas/Poses that are Good for first trimester of pregnancy..

1. Baddha Konasana

Baddha Konsana Butterfly pose during first trimester of your pregnancy. | Mine4nine

The name “Baddha Konasana” comes from the Sanskrit words ‘baddha’ meaning ‘bound or caught’ and ‘Kona’ meaning ‘corner or angle’. It’s translated into English as “Cobbler Pose” and also known as a butterfly poses. It is best practiced on an empty stomach i.e. in a morning time.

How to do:

  • Keep a cushion under your lower back.
  • Sit on your mat and bring the palms of your feet together.
  • Wrap your hands around your feet, Ensure that your spine is erect and you are completely comfortable.
  • Lightly press the soles of your feet together and allow your knees to drop gently to the sides.
  • Lift the heels towards your pelvis as close as possible and hold your feet with your hands.
  • Stay for 5 breaths, or more if that feels good to you. When ready, slowly slowly come out from the pose and then relax.


  • Helps in reducing fatigue, stimulating the adrenal glands, treating menstrual problems.
  • Baddha Konsana keeps the kidney, the urinary bladder and the prostate healthy.

*Note:- Always consult your doctor before starting any physical activity during pregnancy.*

 2. Bitalasana (Cow Pose)

Bitalasana Yoga during first trimester of pregnancy.

Bitalasana Yoga are also known as a cow pose. Most women will endure back pains at some point in their pregnancy time, but gently rocking between Bitalasana (Cow Pose) will work to warm up the spine and stretch the body

How to Do:-

  • Start from all fours in a tabletop position. Your knees under your hips and wrists under your shoulders or slightly forwards of them.
  • Spread your fingers, root down through the base of the fingers and press your fingers on the mat.
  • On an inhalation, lower the belly, lift your chest, tailbone pointing up and look up.
  • Exhale, come back into your neutral ‘tabletop’ position.


  1. Encourages mobility in a stiff spine and provides a gentle massage to the spine and belly organs
  2. Strengthens the lower back
  3. Helps lessen lower back pain
  4. Helps decrease hip pain
  5. Strengthens the abdominal
  6. Helps encourage baby to move into ideal birth position.
  7. Strengthens shoulders

Leave a comment