FOR THOSE IN THE FIRST TRIMESTER
Congratulations on considering the practice of yoga during your pregnancy. If you are new to yoga and are still in your first trimester, it is too early in the pregnancy to begin yoga, but I would be more than happy to talk with you about what you can do until you are ready to begin (about 12 weeks along in the pregnancy). There is no need to rush something that can be started in a few more weeks. If there have been difficulties with past pregnancies, be very cautious even in later trimesters.
Your baby is still in the embryonic stage and has not even developed into a fetus yet. The embryo is still implanting and we would not want to do anything that would compromise the healthy growth of the baby and risk possible miscarriage. The first trimester is a time for rest and getting to know your body and all the changes taking place.
There are many benefits to yoga during pregnancy. The first is breathing or pranayama. This is one of the most important aspects of yoga. Yoga postures are very powerful and need to be practiced correctly. It is important when your are pregnant to utilize a teacher that is specifically trained in prenatal yoga to focus on what is best for yourself and the baby. Simply “modifying the poses” is not enough during pregnancy, so find a teacher who is specialized in this area. The asanas (or poses) can assist gently stretching and strengthening the body while calming the mind and help with mental focus. DO NOT try yoga without expert instruction to prevent harm to yourself or the baby.
You are more than welcome to come to a class and observe to get comfortable with the class environment. It is safe to participate in the relaxation portion, if desired. It is important to talk to your doctor or midwife about starting yoga. A written release from the doctor is required before starting the class.
There are some areas that you can do right now to feel better. The most common problems women experience in the first trimester (and some holistic ways to treat them) are:
a) Morning sickness: For morning sickness, sip water first thing in the morning. The water can be cold or hot, depending on your preference, but be sure to sip and not drink the water. Try pure water with ginger, chamomile or peppermint tea to quiet nausea. If your breasts are tender, stay away from tea as this worsens the condition. Inhale lavender oil (just a drop on a tissue) or try a wristband for nausea.
b) Digestive problems: It is important to maintain hydration to feel better and take care of the baby. It is important to drink water about 15 minutes before and after a meal to help with digestion. Sit up tall with a cushion behind you, if needed, when eating. If sleeping brings on indigestion, prop yourself up on a pillow in bed.
c) Breast tenderness: Use hot or cold packs on your breasts if they are tender and get some diluted geranium oil to massage them, if needed. It is important to avoid coffee, teas and chocolate to reduce breast discomfort.
d) Urinary problems: As the baby grows, the bladder becomes compressed. One way to help is leaning forward to allow the bladder to empty. Limit fluids in the evening to keep from getting up in the middle of the night to go to the bathroom. Limit tea and coffee as they are diuretics and can increase urination.
e) Feeling tired: Be sure to pace yourself and allow frequent rest periods. Take a walk in the fresh air to help feel more energetic. Eat little meals throughout the day rather than 3 larger meals. Relaxation is important at this time. You may attend the relaxation portion of classes to help with your practice at home. Obtain a relaxation tape to use for home relaxation.
f) General health: Stop smoking and stay away from people who smoke. It is important to get enough oxygen for you and your baby’s health. Stay away from toxic substances, including alcohol, to remain healthy. It is important to stay away from alcohol, coffee and sodas to keep the nausea in check.