Things You'll Need:
- Yoga mat (optional)
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Step 1
Begin your yoga practice by sitting in a cross legged position for a few minutes and just focusing on your breathing. Breathe deeply and evenly and allow any thoughts that come to you to drift away as gently as they came.
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Step 2
Do some active warm ups such as the sun salutation to get your blood flowing and your energy up. Practice slowly and methodically, concentrating on combining your breathing with the steps, and feel free to stop if you start becoming uncomfortably warm or out of breath. On the other hand, if you feel energetic and comfortable, consider doing a number of repetitions. This will help you build up aerobic stamina that will come in handy in later pregnancy.
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Step 3
Continue with a variety of standing poses like tree, triangle, warrior and lunges. Starting to strengthen your leg muscles is a great idea because it will make it easier to stay active later when you are carrying more weight, and depending on your birth plans, you may also need strong leg muscles during labor.
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Step 4
If you've already been doing normal yoga, choose any poses you like as long as you avoid becoming exhausted or overheated, and avoid any pose that might lead you to fall or strike your abdomen in any way. Some traditional yoga methods advise against inversions such as headstands during pregnancy but others do not as long as you are very experienced and unlikely to fall. Always stay within your comfort zone, and if you have any concerns about doing certain poses, consult an experienced prenatal yoga teacher or your health care provider.
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Step 5
Finish with plenty of gentle stretching. Holding simple poses such as seated forward bends for several minutes can provide a good opportunity to combine stretching with some extra relaxation. When you feel thoroughly stretched out, finish your session with at least a few minutes of final relaxation lying flat on your back.
