The news that you are expecting a baby is one that changes your life most miraculously. However, they’re certainly a lot that goes on from the time your doctor confirms your pregnancy to the time that your little one comes into the world. What you need is the physical and mental strength to endure all this and enjoy every moment. Remember that every pregnancy is unique and irrespective of whether it is your first baby or second, this is one experience that you will never have again.
Now starting from the first month up to the end of the first trimester, you have to be extremely careful and cautious about the activities you undertake and the things you eat. In case you are a fitness freak, it is time to relax a bit and make way for mellower and simpler regimens.
Experts recommend yoga to be the best choice. There is no denying the fact that yoga has amazing healing powers. It also instills your body with renewed energy, which is something that you are sure to need in the first month, thanks to all the morning sickness and nausea. However, you really have to take it easy with yoga too. Not all yogasanas are good for you.
So, let us take a look at some of the yoga exercises that you can practice during the first month of pregnancy.
1. Ardha Titali Asan (Half Butterfly Pose):
This yogasana is extremely helpful in loosening the muscles around your hip and knee joints. This is definitely a great thing as this would make the process of delivery easier for you. It is advisable to practice this asana all through your pregnancy.
- On a yoga mat, sit down and stretch your legs in front of you.
- Now bend your right leg and place your right foot as high on the left thigh as possible. Make sure not to overdo it.
- Place your right hand on the right knee.
- With your left hand, hold the toes of the right leg.
- While breathing in, gently raise your right knee towards your chest.
- Now lower your right knee while breathing out and try to touch it to the floor.
- Ensure that your body does not move but just your knee.
Repeat this a few times with your right knee and then switch on to the left knee.
Make sure not to strain too much. 10 reps for each leg would be more than sufficient.
2. Poorna Titali Asana (Full Butterfly Pose):
This yogasana is extremely beneficial in relieving the tension from the inner thigh muscles and also helps to relax your legs. Though this may not seem important during the first month, but doing this will enhance the strength of your legs, thereby enabling them to carry your increasing body weight in the coming months.
- Sit with your legs stretched out in front of you.
- Bend the knees in such a way that the soles of your feet touch each other.
- Try to bring the heels of your feet as close to your body as possible.
- Do not strain your thigh muscles and let them relax.
- Now hold your feet with your hands and move your bent legs in tandem, up and down.
- Use your hands to ensure that your toes and feet do not move.
Repeat this about 20 to 30 times. Relax and straighten your legs.
3. Chakki Chalan Asana (Churning the Mill Pose):
This yoga exercise is considered to be a good one to rectify all problems related to the reproductive system of the females. However, during pregnancy, practicing this asana tones all the nerves and organs in the abdominal and pelvic region, thereby preparing them for the delivery process.
- Sit down and stretch your legs. Spread them such that they are a foot apart from each other.
- Now interlock the fingers of your hands and stretch it out straight in front of your chest.
- Now start making large circular motions and try to take your hands over your feet while swinging back and forth, just like they do when using the churning mill.
Repeat this about 10 times in both directions.
Before Yoga
It is important to note that yoga should be best practice is best done on an empty stomach or at least two hours after a meal. Make sure to drink lots of water before you start the exercise.
After Yoga
Once you are done with your exercises, give your body some cooling time. Go ahead and practice Shavasana for this. It is simple asana in which you are required to lie flat on your back with your hands by your side, palms up and your legs spread wide. Close your eyes and breathe in and out while concentrating on the rhythm.
Meditation in First Month
The first month is sure going to be a hard one with morning sickness and nausea taking its toll on you. Coupled with the drastic hormonal changes, you are sure to feel low most of the time. What you need is a way to instill some positivity into your life. You can do this with meditation.
- Find a quiet place and light incense sticks or scented candles. Of course, this is not a compulsion and you can totally avoid these if you do not like their aroma.
- Close your eyes and concentrate on one thought. This may be difficult initially which is why experts recommend the chanting of the word “Om”.
- Do this for some time and you will start feeling the peace dawning on you.
The first month of pregnancy is not an easy one and you may sometimes be really at your tether’s end due to the problems that you have to face. However, at such times, think of the tiny life growing inside you and you are sure to feel love blooming in your heart.