Starting prenatal yoga in the ^first trimester helps lay a solid foundation: soothing breathing, perineal protection, gentle pelvic mobility, and back pain prevention. You'll create routines that will safely support you throughout your pregnancy.

The benefits of an early start

• Less stress & better sleep : Nasal breathing and elongated exhalation calm the nervous system.
• Nausea & fatigue management : slow movements + frequent breaks; short but regular practice.
• Pain prevention : gentle mobility of the spine, lateral opening to free breathing and relieve the lower back.
• Protection of the perineum : awareness of exhalation, the basis of all subsequent strengthening.
• Progressive preparation for childbirth : learning the alignment markers early on facilitates adaptations in the following trimesters.

Safety rules ( ^1st quarter)

• Ask your healthcare professional for permission before starting.
• Choose a moderate intensity (you can talk without getting out of breath).
• Avoid heat, apnea and any abdominal compression .
• Listen to your sensations: no pain , stop if you feel dizzy or have unusual discomfort.
• Use supports: bricks , strap , cushions .

Special ^1st trimester typical session (15–20 min)

1. Seated breathing (3 min): sitting on a cushion , self-enlargement, exhalation longer than inhalation.
2. Gentle mobility (5 min): slow cat-cow (knees apart), shoulder circles, side swings.
3. Key postures (6–8 min):
   • Light seated bends with strap , long torso.
   • Side openings in the seat to free the rib cage.
   • Supported low lunge with hands on bricks (no crushing of the stomach).
4. Relaxation (3–4 min): left lateral decubitus, cushion under the bust and between the knees.

Recommended equipment (Yogaova selection)

• Cork mat : natural grip if you sweat.
• Thick yoga mat : comfort for knees and hips.
• Cushions/bolsters : support when sitting and relaxing laterally.
• Bricks & straps : adjust without forcing.
• Maternity leggings & bras : breathable and stable fit.
• Non-slip towel & mat bag for practicing anywhere.

Express FAQ

I've never done yoga before: can I start? Yes, choose short, gentle sessions with support.

How often? 2–4 times a week (10–25 min) is better than one long irregular session.

What if I feel nauseous? Practice away from meals, in a sitting or sideways position , and focus on breathing.

Go further

For comfortable and regular practice: non-slip mats , hygiene towels , and travel mats to maintain your routine on the go.

Remember : Starting early will help you gain confidence , comfort , and stability throughout your pregnancy. Adjust your intensity, breathe, and equip yourself with supports for a peaceful workout.