Sample Sequence-first trimester

24 Dec


Breath Awareness

  • Grounding and centering by becoming aware of the breath
  • Practicing full body breathing
  • •Setting a personal intention for the class

Preparatory exercises

Gentle seated exercises to release muscles and prepare for practice such as:

  • Side opening stretches
  • Neck stretches
  • Marjariasana/Bitilasana (cat/cow pose)

Standing Sequences

Most standing poses are fine in the first trimester, but should not be held for too long to avoid fatigue.

  • Utthita trikonasana (extended triangle pose)
  • Utthita Parsvokanasana (extended side angle pose)
  • Virabhadrasana I.III (Warrior IGIII)

Balancing poses such as Vrksanana (tree pose) and garudasana (eagle pose) are ok by the wall. Avoid twisting standing poses as these can compress the abdomen.

Seated postures (forward extension)

Gentle forward bends which do not compress the abdomen may include upavistha konasana (wide-angle seated forward bend)

Hip openers

Hip openers should be a key focus because of the flexibility needed for delivery, but remind students not to overstretch due to increased elasticity. Try:

  • •Baddha konasana (bound angle pose)
  • •Kapotanasana (pigeon pose)

Pelvic floor

Gentle pelvic floor toning exercises are good, but avoid intense abdominal or core work due to the delicate state of the uterus.

Spinal Twists

Open seated twists relieve aches in the lower back and encourage proper posture. Try:

  • Parivrtta janu sirsana (revolved head-of-the-knee pose)
  • Marichyasana I (Marichi’s pose)

Back extension

Stretches on the back are good in the first trimester but avoid abdominal tension and intense back bending.


Always include a long relaxation or savasana.

During first trimester many women experience extreme fatigue as the body adapts to the intense hormonal and physical changes of pregnancy. Nausea, vomiting, breast tenderness and urinary tract infections are also common. Thus, yoga in the first trimester should focus on bringing balance in the mental and physical state of the woman.

First trimester yoga should be gentle and nourishing with a focus on meditation and relaxation, gentle hip opening poses and gentle strengthening poses.

First Trimester Contraindications

In the first trimester women should refrain from over-exerting themselves and should avoid overheating. Any yoga pose that over stretches the abdominal muscles or requires jumps and back bending should be avoided.


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