Embracing the Journey: Pregnant Exercise First Trimester Yoga Flow
Pregnant exercise first trimester routines play a crucial role in laying the foundation for a healthy, joyful pregnancy. As you navigate those early emotional highs and lows—whether you’re awaiting a test result, celebrating a positive one, or processing the overwhelming realization that you’re growing a tiny human—this journey is transformative. If you’re looking for the best way to care for yourself and your baby during this time, embracing a gentle yoga practice in the first trimester is a powerful, nurturing step.
Maybe this is your first pregnancy, maybe it’s not—but no matter your experience, the changes you go through can feel like a complete upheaval. One minute you’re ecstatic, the next you’re anxious. And guess what? All of that is perfectly normal. Welcome to motherhood! This sacred chapter invites you to connect deeply with yourself, to ground your emotions, and to build a strong foundation for the months ahead.
Prioritizing You: The First Step Toward a Healthy Pregnancy
During pregnancy, especially in the first trimester, it’s easy to focus all your energy on doing everything right for your baby. But remember: the best way to care for your little one is to prioritize your own well-being first. As the MECLABS framework teaches, every relationship—especially the one with your growing child—thrives when you give love to yourself first.
Fill up your own cup. Taking care of yourself is not a luxury; it’s a necessity. You deserve to feel good, be supported, and experience peace as your body works hard to nurture new life.
Pregnant Exercise First Trimester – Why It Matters
Your body is undergoing a series of profound changes—physically, hormonally, and emotionally. Incorporating pregnant exercise in the first trimester, particularly prenatal yoga, provides you with the tools to move through this transformation smoothly.
Prenatal yoga isn’t just a fitness trend; it’s a proven method for reducing common pregnancy discomforts, improving circulation, and strengthening the mind-body connection. These practices help you feel grounded, relieve nausea and fatigue, and create space for your baby to grow in a safe and supported way.
10 Pregnancy Pregnancy Stretches Infographic
Mountain Pose – Tadasana
Start by standing at the top of your mat, feet hip width distance apart and toes pointing ahead. Distribute your weight equally among both feet. Lengthen your back like there is a string attached to the top of your head pulling you up. Broaden your shoulders and keep them away from your ears. Arms are slightly stretched by your sides, palms facing the front.
Mountain pose is a great way to improve your posture and feel grounded. As you stand tall, you create space in your body which in return can help you to breathe more deeply, improve your digestion and your overall circulation.
Downward Facing Dog Pose Adho Mukha Svanasana
Place your hands on the floor shoulder width apart and walk your feet to the back of the mat into a plank position. From there start pressing your hips back and up, pushing firmly into your hands and pressing your heels towards the floor. Let your spine get long. Take a couple of deep breaths in this posture.
Downward dog is an excellent stretch for the posterior muscles, helping you get more length in your hamstrings and calves and more space in the hip area. It is also a mild inversion, as your head is below your hips, which can be helpful to prevent headaches and feel calmer and less anxious.
Upward Facing Dog Pose – Urdhva Mukha Svanasana
From the plank position, untuck your toes (top of the feet resting on the ground) and let your hips sink towards the ground. Engage your leg muscles so that your knees and thighs are not touching the floor. Look in front of you, pushing your hands onto the ground and your chest forward but keeping the shoulders relaxed.
Upward Facing Dog strengthens your spine, your arms and legs while stretching your front body. As the pregnancy moves forward and the weight of the baby increases, strong spinal muscles can help prevent back pain and keep a good posture.
Warrior 1 Pose – Virabhadrasana 1
Place your right foot forward, toes pointing ahead. Place your left foot on the back of the mat, at an angle of 45°, aligning the arch of your left foot with the right heel. Let your front knee bend until your knee is above your right ankle. Press firmly into your back foot and let the hips rotate toward the front of the mat. Lift your hands up above you. Take 5 to 10 breaths in this posture and repeat on the other side.
Warrior 1 is grounding and strength building for the legs, arms, shoulders and back. A great posture that can help you feel more confident and powerful. This pose stretches the calves, upper body, and psoas ( creating more space in your groin area).
Goddess Pose – Utkata Konasana
Open the legs wide and let both feet turn outward. Let the knees bend until they are above your ankles. Make sure the knees and feet are pointing in the same direction. Extend your arms up above your head. Take 5 to 10 deep breaths in this posture, letting the fire build up in your legs and hips.
This is one of the best poses for pregnancy. Time to let your inner goddess shine! This posture will strengthen your legs while stretching your groin and hips improving blood circulation in this area of the body (so more space and nutrients for your baby).
Extended Puppy Pose – Uttana Shishosana
From Table Top Position (hips over knees and shoulders over wrists), keep your hips aligned vertically with your knees and start walking the hands forward, letting the chest reach towards the ground. Maybe rest your forehead on the floor or maybe rest your chin. Take 5 to 10 breaths in this position and let gravity do the work for you.
Extended Puppy Pose is a heart opening pose that stretches nicely your spine and shoulders, helping to release all the tensions stuck in this area. It also can help you to breathe more deeply by creating more space for the lungs.
Wide-Angle Seated Forward Bend Pose Upavishta Konasana
Seat with your legs extended wide. Press the floor behind you with your hands to get some length in the spine. If you feel comfortable, start walking your hands in front of you, letting your chest get closer to the ground and lengthening the spine. Take long deep breaths in this posture, focusing your attention on the stretching feeling in the hip area.
We store so many emotions and tensions in the pelvic area. Stretches like Wide-Angle Seated Forward Bend can help to consciously release those tensions and find more space physically and emotionally.
Bound Angle Pose – Baddha Konasana
From a seated position with your legs extended in front of you bring the heels towards your hips and let the knees open towards the ground. Gently press the soles of your feet together and interlace your fingers around your toes. Lengthen your spine while keeping your knees as open as possible and bring your chin slightly towards your chest to feel the stretch up to the back of your neck. Take 5 to 10 breaths here.
This is another one of the top poses to support your pregnancy. It creates space in your hip area and promotes good circulation of blood and energy. The more open and flexible your hips are, the more you will be able to enjoy a pain free pregnancy and easy delivery.
One-Legged Wind Relieving Pose – Eka Pada Pavana Muktasana
Lie down on the mat with your feet extended. Bring your right knee into your chest and interlace your fingers around your knee. Keep the left leg extended and actively press your right knee towards your armpit using your arms. Take 5 to 10 breaths here and repeat on the other side.
A perfect posture to release any tension in the lower back and stimulate digestion. As the pregnancy moves forward, the digestive system is pushed up and practicing this pose regularly is a good way to keep you going (to the bathroom!).
Corpse Pose – Shavasana
Lie down on the mat with your legs slightly open and feet turned outward. Rest your hands by your side, palms facing up or place them on your belly. If it feels more comfortable, you can also roll a blanket and place it underneath your knees. Try to make yourself as comfortable as possible. Stay as long as you want in this posture, taking your time to get out of it before returning to your daily activities.
Shavasana is also one of the top poses for pregnancy. Learning to relax is often overlooked but so important to keep your energy level up and your emotional state balanced.
As you lie down, you let go of everything that no longer serves you, all the physical, mental and emotional tensions. And as you emerge, you are refreshed and recharged. Self care has never felt so good!
Featured Video: Very Good Pregnancy Stretches First Trimester
Conclusion
During your everyday life throughout your yoga practice (whether you’re a beginner or not), try to pay extra attention to how you’re feeling.
Check in with yourself regularly. Are you feeling tired? Take a break, nap, do some relaxation. Feeling hungry? Eat a healthy, nutrient packed meal. Feeling too tight during a stretch? Don’t push it. Pregnant exercise first trimester is about listening to your body and honouring it. Feeling overwhelmed by a wave of pregnancy hormonal craziness? Let it all out!!!
About
Clementine
Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..
