Yoga for trimester 1

Keep practice gentle in the first trimester. Breathing, gentle stretches and relaxation matter more than effort.

1. 1. Sukhasana with deep breathing

   Sit cross-legged on a cushion, spine tall. Breathe slowly in and out through the nose for 3–5 minutes.

2. 2. Tadasana (mountain pose)

   Stand with feet hip-width apart, arms by your sides, and grow tall as you breathe evenly.

3. 3. Marjariasana (cat–cow)

   On hands and knees, gently arch and round the back with the breath. Move slowly.

4. 4. Shavasana on the left side

   Rest on your left side with a pillow between the knees for 5 minutes.

Avoid

• Deep twists and intense core work
• Hot yoga or overheating
• Practising when unwell or bleeding

Also see: Diet chart for trimester 1 · Garbh samvad script

General wellness information — not medical advice. Stop if anything hurts.