Yoga is often touted as an effective and safe form of exercise during pregnancy. You can begin prenatal yoga the moment you find out that you're pregnant, with your doctor's approval. Beside finding a yoga instructor who is experienced in teaching prenatal yoga, you may need to make a few adjustments to your yoga routine during the first few months of pregnancy. Even the most experienced yogis may have to slow down until they feel more comfortable with certain asanas, or poses, during pregnancy.
Finding a Class
A yoga teacher who has been trained in prenatal yoga is particularly important, since she'll know which poses are and aren't safe for your first trimester, notes the BabyCenter website. The first trimester typically has little in the way of physical activity warnings unless you're considered high-risk, but if you go to a regular class, tell you instructor that you're pregnant. You'll still want to avoid asanas that cause you to lie on your back or high-intensity yoga.
Dealing With Symptoms
During the first trimester, you may be still dealing with certain symptoms, including fatigue and nausea. Because of this, take precautions when practicing yoga. Bring plenty of water and snacks to your class and take frequent breaks. If you go too long without eating or become dehydrated, your symptoms may be exacerbated. In informing your instructor of your pregnancy, it won't seem out of the ordinary for you to rest and breathe carefully on your mat if you feel tired or sick.
Taking Precautions
While prenatal yoga is typically safe for the first trimester, stop if you notice the following signs of danger; sudden nausea, dizziness, bleeding and cramps could be signs of a serious problem, so stop immediately and call your doctor if you experience them while practicing yoga. You should also avoid certain types of yoga which are unsafe for pregnancy, like hot yoga and power yoga. Hot yoga is practiced in a room heated to 100 degrees Fahrenheit, which could cause you to overheat; power yoga is done in quick succession and is too intense for pregnancy.
What to Expect
When you start yoga in your first trimester, it's important that you wear comfortable clothes that are more form-fitting. This gives your instructor a better look at your body for correct and safe posture while holding certain poses. You'll be led in breathing exercises and several poses that are safe for pregnancy, like most standing poses, balance poses and seating poses, "Yoga Journal" magazine explains on its website.
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