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Secrets to a Healthy Trimester 1

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1

Soothe Mother & Baby

Ease stress throughout pregnancy, while soothing and calming your developing baby. Not only do they provide deep relaxation, but these techniques will also help you navigate the challenges ahead of labor and raising a child. Try doing one technique per day to bring inner peace and harmony to both you and your baby.

Play Yoga Sound Meditation®

You can play the Yoga Sound tracks at home, or while walking or commuting. This will benefit both you and your baby, who will be able to hear the Yoga Sound even in the womb.

Self-massage with lavender oil

Throughout your pregnancy, gently massage your belly, back of your neck, shoulders, and wrists with a few drops of our Lavender + Jojoba Oil Blend.

2

Ease Morning Sickness

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3

Eat Well for a Healthy Pregnancy

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4

Exercise for the 1st Trimester

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5

Get a Good Night’s Sleep

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2

Ease Morning Sickness

5:18

Abdominal Breathing 2

6:33

Complete Yoga Breathing

3:18

Flapping Fish

2:21

Lying Waterfall Variation

14:02

Breathe, Stretch & Relax

During the first trimester, morning sickness is common, and you may not feel like exercising. However, these gentle yoga stretches, breathing, and relaxation techniques will help you feel calm and ease nausea. Let’s get started!

Caution 

Before you begin, please read Part 4 of our Safety Guidelines for important information on practicing asanas during pregnancy.

Practice tips

Avoid overstretching: During pregnancy, the hormone relaxin helps your body prepare for labor and delivery by loosening the ligaments and muscles of the pelvis. It’s very important to avoid overstretching. Only go to about 70% of your ability.
Yoga breathing: These techniques can be practiced throughout pregnancy to help improve circulation and flush toxins from the body. They are also calming, helping you fall asleep with ease. Practice regularly so you can do them during labor to help with contractions.
Resting poses: Practice Lying Waterfall Variation when you need a quick relaxation break. When you have more time, experience Yoga Sound Relaxation or Relax & Energize.

Go for a walk

Sometimes, just going for a walk can help ease morning sickness.

Dietary tips for nausea

If you feel nauseous when you wake up, eat a few crackers before you get out of bed.
Soak several raw almonds overnight, then peel and eat them in the morning for quality protein, helping settle the stomach and preventing morning sickness.
Appetite-stimulating foods such as crackers, honey, bananas, apples, kiwi fruits, and yogurt, can all help relieve morning sickness.
Drink mint or ginger tea. Ginger is especially helpful in reducing the feelings of nausea.
Avoid heavy, spicy, and oily foods as they can be difficult to digest.
Don’t eat a large dinner too late—before 7 pm is best.
A healthy, balanced yoga diet is highly nutritious and easy to digest, helping to lessen nausea. See the next secret for more information.

3

Eat Well for a Healthy Pregnancy

A balanced yoga diet of fruits, vegetables, beans, legumes, nuts, seeds, and dairy foods, has the nutrients essential for optimum health in both mother and baby. Another advantage of the nutrient-rich yoga diet is that it helps prevent unnecessary weight gain and constipation during pregnancy. See the tips below:

Digestible foods

Try easy to digest foods, such as oatmeal or other hot cereals, avocado on wholegrain rice cakes, sweet potatoes, steamed vegetables, soups, or kichari (a combination of mung dhal and rice), to help reduce vomiting.

Eat smaller meals and snack more often

If you often feel nauseous, don’t wait for mealtimes; eat whenever you like. Eating smaller meals often works better during pregnancy. Choose healthy snacks such as avocado on whole grain toast, trail mix, apple slices with almond butter, or carrot sticks (raw or steamed) with hummus.

Vitamins & minerals

It can be challenging to get all the nutrients you and your baby need from your diet. Follow your doctor's advice on taking supplements during pregnancy.

Folic acid: This B vitamin is important for the development of your baby’s central nervous system. In addition to taking a folic acid supplement, it can be found naturally in green leafy vegetables, broccoli, potatoes, asparagus, cabbage, lettuce, peas, cauliflower, citrus fruits and juices (especially oranges), whole grain breads, beans, etc.
Iron: An essential element for preventing anemia, iron occurs naturally in foods like wheat germ, cinnamon powder, sesame seeds, blackstrap molasses, cashews, hazelnuts, almonds, figs, plums, dried dates, raisins, apricots, soybeans, red kidney beans, lentils, potatoes, watercress, green peas, spinach, mint, and cilantro.
Calcium: Important for baby's bone and tooth development, the best sources of calcium are tofu, dark green vegetables, dried fruits, nuts, sesame seeds, and dairy products such as milk, cheese, and yogurt.
Vitamin C: This vitamin helps ease stress and is important for the baby's development. Good sources include red bell pepper, oranges, grapefruit, broccoli, and strawberries.
Protein: An essential nutrient for maternal and infant health. It is found in soy products, dairy products, chickpeas, whole grains, lentils, beans, and nuts and seeds.

Stay hydrated

Drinking plenty of water helps to decrease constipation, swelling, and urinary tract infections, while preparing the body for your growing baby.

Foods to avoid

Saturated and trans fats: These are found in fatty meat, junk food, and high-fat desserts.
Simple carbohydrates: White bread, white rice, cakes, and sweets contain carbs that break down quickly into sugar in the body. It is especially important to cut back if you develop gestational diabetes, to help keep blood sugar under control.
Too much phosphorus may cause a calcium deficiency. It’s best to avoid carbonated drinks, meat, eggs, and some processed cheeses.
Excess caffeine can affect your baby's development, so drink no more than one cup of coffee a day (if you must) and avoid caffeinated energy drinks.
Seafood often contains mercury, which can adversely affect the development of the baby's brain and nervous system.
Raw or uncooked foods, such as soft cheeses, sushi, and salad bar dishes, may contain harmful bacteria.
Herbs and herbal teas: Some herbal supplements and teas may pose risks during pregnancy, as certain herbs can trigger contractions or have other harmful effects. If you're unsure, it's important to consult a healthcare professional before use.