Diet & Poses For First Trimester Of Pregnancy – Bhagyashhri yoga and Wellness

Practice this pose to loosen the hip joint, boost blood circulation to the pelvic floor, relieve tiredness and tension from inner thigh legs and muscles.

Steps to do this pose:

• Sit with legs outstretched.
• Fold the right leg and place the right foot as far up on your left thigh as possible.
• While breathing out, kindly move your right knee up towards your chest.
• Kindly push your knee down towards the floor while breathing in.
• Repeat the same with your left leg.
• Slowly practice this one about ten up and down movements with both legs.

Practice this pose to enjoy the same benefits that half butterfly pose has to offer.

Steps to do this pose:

• Sit with legs outstretched.
• Bend your knees and then bring the soles of your feet together while keeping the heels as near to the body as you can.
• Fully relax inner thighs and then hold feet with both hands.
• Kindly bounce knees up and down, using your elbows as pedals to press the legs down.
• Repeat the same up to 20 to 30 times.
• Straighten legs and relax.

Practice this pose to boost the flexibility of shoulders, next, and spine and reproductive system.

Steps to do this pose:

• Come onto your knees and palms, with palms shoulder-width apart below shoulders and knees hip-width apart below hips.
• Inhale while you raise head and kindly arching your spine towards the floor.
• Bring chin towards check while exhaling and kind arch the spine upward.
• Repeat the same 5-10 times.

Practice this pose to stretch the lower back, tone the shoulders, and massage the abdominal organs.

Steps to do this pose:

• Sit tall with legs stretched out and toes flexed inwards.
• If required, separate your legs in order to avert any strain on the belly.
• Inhale and stretch up as you raise both arms above head.
• Exhale and kindly bend forward from the hip but not completely.
• Keep spine straight, moving toward your toes instead of toward your knees.
• Place hands on legs, wherever you can reach them.
• Stretch arms out in front.
• Inhale and then come back up to your seated position.
• Exhale and lower your arms

Practice this pose to build mental and physical balance.

Steps to do this pose:

• Stand with feet together and arms at your side.
• Raise arms over head, interlock fingers, and turn your palms upward as you inhale.
• Place hands over head as you exhale.
• Inhale and then stretch arms, shoulders, and your chest upwards.
• Stretch the entire body from top to bottom.
• While you exhale, bring hands on top of the head.
• Relax for a while and repeat the same round 5-10 times.

Steps to do this pose:

Konasana 1

• Inhale and raise the left arm.
• Exhale, bend to the right, and look up at the left palm.
• Inhale and come up.
• Exhale and bring your left arm down.
• Repeat the same on the other side.

Konasana 2

• Inhale and left arms overhead and join your palms together, interlacing fingers to create a steeple position.
• Exhale and bend to the right.
• Hold.
• Inhale, return to your standing position.
• Exhale and bring arms down.
• Repeat the same on the other side.

Practice this pose to boost blood circulation through the whole body, relieve aches and strain from the legs, back, and entire body.

Steps to do this pose:

• Stand with feet apart.
• Inhale and bring arms parallel to the ground.
• Exhale, extend and bend on the right side to bring your right hand near the right foot.
• Hold.
• Inhale, slowly come up, and then relax.
• Repeat the same on the other side.

Practice this pose to strengthen knees, shoulders, ankles, back, legs and arms and give energy to the entire body while boosting self-confidence.

Steps to do this pose:

• Stand with feet three-four feet apart.
• Turn your right foot out by ninety degrees and your left foot in by fifteen degrees.
• Inhale, lift arms to the height of the shoulder.
• Breathe out and bend right knee, maintaining it in line with your ankle, and kindly bring right thigh parallel to the floor.
• Turn your head to the right and then look out across your right hand.
• Hold the position and breathe a few times.
• Breathe in and straighten the right leg.
• Breathe out and bring your arms down.
• Repeat the same on the other side.

Practice this pose to strengthen the muscles of your middle back, thighs, uterus, and ankles.

Steps to do this pose:

• Stand straight on feet about one meter apart, with toes turned out.
• Interlock your fingers of both hands and allow them to hand loosely in front of your body.
• Gently bend knees and lower buttocks.
• Straighten knees and return to the standing position.
• Repeat the same 7-10 times.

Practice this pose to realign the spine, relieve backache, boost digestion, and tone female reproductive organs.

Steps to do this pose:

• Lie down on back and bend knees.
• Ensure that your feet and knees are hip-width apart.
• Inhale and raise your thigh, pelvis and kindly the whole back, bring the chest to chin.
• Stay there for a while.
• Exhale and kindly lower your back to the floor and relax.

Practice this pose to boost digestion, relieve stiffness and tension in the spine due to prolonged standing/sitting.

Steps to do this pose:

• Lie down on the back.
• Interlock both hands fingers and place hands under the head.
• Bend knees, keeping the soles of the feet at the side edge of the mat.
• While exhaling and lower knees halfway towards the ground on the right side.
• Simultaneously, move the head towards the left for gentle, uniform, twisting stretch to the whole spine.
• While inhaling, bring head and legs to the mid.
• Repeat the same on the other side by bending legs towards the left and head towards the right.

Relax with Savasana and Yoga Nidra, followed by pranayama and meditation.