Prenatal Yoga Sequences

3 First-Trimester Yoga Poses to Help You Find Balance

Support your body in early pregnancy with these soothing shapes.

Pregnancy is a time of rapid transformation, on all levels! Try this asana practice created by prenatal yoga teacher Allie Lindenmuth to balance your energy during your first trimester, a time when many expectant moms feel lethargic and fatigued.  

Viparita Karani (Legs-up-the-Wall Pose)


Bringing one side hip as close as possible to the baseboard of the wall, swing your legs up the wall until you are reclined on your back with your hips close to the wall. Extend your legs up the wall. You can bend your knees slightly, especially if your hamstrings feel tight. This posture is good for low back pain, revitalizing the body, and combating nausea. Optional prop: A folded blanket can feel really great under your sacrum. (Try the Open Road Goods Yoga Blanket.)

See also Viparita Karani to Combat Stress

Baddha Konasana (Bound Angle Pose)


From seated, bring the soles of your feet together and open your knees wide. Sitting on a blanket can help to take some pressure off of your hips. Walk your hands forward slightly to activate your back muscles. This asana is wonderful for working on posture, releasing tension in your lower back, and stretching your hips and groin. Prop options: Using blocks or blankets under your knees and thighs and help you feel more grounded and expansive in the pose. (Try Da Vinci Natural Cork Yoga Blocks.)

See also Bound Angle Pose Step-by-Step

Restorative Twist


Place a bolster on the ground or boost it with a block or blocks at the top. (Try the Earthlite Bolster Pillow.) Now ease the base of the prop close to the side of one of your hips. Turn your chest by aiming your sternum toward at the center of the bolster. As you do this, place one arm on each side of the prop. Lay your side hip down on your yoga mat or a blanket as you rest your torso on the bolster. You can turn your head to face the direction of your knees, or to work into your neck, look away from the knees. Prop option: A blanket between your knees can feel really great and can ease low back, hip, or knee discomfort. Spend a few minutes on each side. This shape helps to open your back body and can soothe nausea.

See also Restorative Yoga

See also A Prenatal Yoga Sequence to Worry Less and Trust More

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