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Can you practice yoga during early pregnancy?


Congratulations on your pregnancy! This beautiful journey is filled with excitement and anticipation as you prepare to welcome a new life into the world. As an expectant mother, taking care of your physical and emotional well-being is crucial, and one practice that can greatly support you during this time is yoga. However, many women wonder if it's safe to practice yoga in the early stages of pregnancy. In this blog post, we will explore the benefits of yoga during early pregnancy and provide you with valuable insights to help you make an informed decision.



Prenatal yoga is a gentle and holistic practice that combines physical movement, breathing exercises, and mindfulness. When done mindfully and with modifications, it can offer numerous benefits for expectant mothers in the early stages of pregnancy. Here are some key advantages:


Promotes physical well-being: Yoga postures are designed to strengthen and stretch the body. By practicing yoga, you can alleviate common discomforts such as back pain, fatigue, and digestive issues. Additionally, it can help improve circulation, balance, and flexibility.


Pain Relief: Performing prenatal yoga is proven to help relieve pain in the lower back and joints. It can also help ease common pregnancy symptoms such as morning sickness, nausea and headaches. The combination of gentle movement and acupressure is a natural remedy to help cure morning sickness.


Enhances emotional well-being: Pregnancy can bring about a range of emotions, from joy and excitement to anxiety and mood swings. Yoga provides a safe space for self-reflection and mindfulness, helping you cultivate inner calm and emotional stability. The breathing techniques, meditation, and relaxation exercises practiced in yoga can be particularly beneficial in reducing stress and promoting a positive mindset.


Connects with the baby: Yoga can be a beautiful way to bond with your baby even before birth. As you practice gentle movements and meditation, you can create a nurturing environment for both you and your little one. The practice of deep breathing and visualisation techniques can help strengthen the mother-child bond and enhance the sense of connection between you.


With the exception of experienced yogis with strong practicing backgrounds, I suggest avoiding the majority of inversion poses for pregnant ladies as a rule of thumb regardless of which trimester stage you may be in. This is due to the emphasis on blood circulation being away from the uterus – the opposite of what we want. Inversion poses can also cause dizziness, especially for women in the later trimester stages. Poses that place pressure on the abdomen such as ab crunches and closed twists should also be avoided, always keep the twists open!

I do have a few tips to ensure your comfort during first-trimester yoga:


  1. Use props – Always have cushions, chairs and a yoga ball available for added balance and stability whenever you feel certain poses are becoming too hard.

  2. Take your time – Yoga is your time and space to completely focus on yourself. The final phase of a class is the perfect time for you to focus on your breathing and completely clear your mind of any stress.

  3. Trust your own instincts – Listen to your body and modify exercises as your baby grows. By performing yoga regularly and building upon your strength, it will play a vital role further down the line when it’s time to give birth.


If you feel that you require additional support to prepare for your baby's birth, I can create a bespoke doula package to include hypnobirthing, private yoga sessions and of course, I can be by your side when you birth your baby, ensuring you feel comfortable, prepared and at ease.












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