Yoga For Pregnancy - Trimester Overview

Pregnancy, whether your first, second, or seventeenth, brings with it a host of changes that can easily overwhelm you. Practicing yoga for pregnancy can help you cope with the ups and downs of the next nine months and lead to a happy, healthy pregnancy.

In your first trimester, your body will experience the greatest period of adaptation of your pregnancy. Production of hormones increases, leading to nausea (also called "morning sickness"), fatigue, mood swings, headaches and dizziness.

At this stage of pregnancy, it is generally best to focus on yoga breathing and relaxation techniques. A great way to start your training is with basic breathing practice:

From a seated position, listen to your breath. When you are familiar with the rhythm and length of your breaths, inhale deeper, allowing your abdomen to grow to its fullest, then release the breath, now letting your abdomen fall completely. Repeat this breathing rhythm for 20 full breaths. Use this time to focus on your breathing, letting any stress and anxieties float away on the breath.

Yoga for pregnancy in your second trimester will focus on increasing energy and strength and take advantage of your body's increased flexibility.

Standing poses can form the basis of your second trimester routine. Poses like Extended Triangle Pose, Extended Side Angle Pose, Warrior I and II Poses and Chair Pose build strength in the legs and help to increase circulation, which can prevent swollen feet and ankles. Balance poses, like Tree Pose or Warrior III Pose also help build lower body strength, but be careful to have a wall or chair nearby to help with balance. Add chest and hip openers to counteract the strain and stress your muscles are under from the growth of breasts and belly. Cow Face Pose and Reverse Prayer Pose can help release this tension.

By the third trimester, most women not only deal with the clumsiness and discomfort of added weight, but also experience heartburn, the need to urinate frequently, shortness of breath, cramping and back pain. With the right mix of breathing practice, modified poses and relaxation techniques, though, you will be able to ease these discomforts and prepare for the end of it all-the labor phase and the birth of your child.

The third trimester focus of your poses should be on maintaining lower body strength gained in your second trimester poses and on "opening" poses to relieve lower back pain.

For lower body strength and balance, you can try Extended Triangle Pose, Extended Side Angle Pose, Hero I and II Poses and Tree Pose. These poses will also encourage circulation and keep the spine in alignment. Be careful as you do these poses to have a wall or chair near-by if you have trouble keeping your balance. Poses to open the hips and relieve lower back pain include Bound Angle Pose and Seated Wide-Legged Forward Bend Pose.

Sticking to a yoga for pregnancy routine will help you build the strength and confidence to face labor, delivery and the "fourth trimester" (the first three months with your baby). The habits you build over the nine-month span also serve as a reminder to take time for yourself post-pregnancy. Yoga at that point can be a great way to slim down, energize your body and relieve the stress of your new life with baby.