Yoga During the First Trimester: Navigating Change, Rest & Listening Inward
Whimsical pillow with the words “Namast’ay in Bed,” alongside a cosy blanket and a book - capturing the deep rest and gentle surrender of early pregnancy and first-trimester fatigue.
Hi beautiful friend,
If you caught my last blog post, then you’ll already know - I’m pregnant! The most unexpected, joy-filled surprise… and the beginning of an entirely new chapter.
Today, I’m sharing a little reflection on how my yoga practice has changed (and hasn’t!) during my first trimester.
So grab yourself a cuppa and let’s take a look!
First Trimester Fatigue & Letting Go of Pressure
I have been so lucky - no morning sickness, except a teeny bit first thing (I don’t know how I’d have coped with full-blown sickness - hats off t0 women who have HAD to cope with it). I’ve had no wild cravings, no aversions to my favourite foods!
The biggest thing I’ve felt is... tired. Proper, bone-deep, can’t open my eyes tiredness. Oh, and constant hunger. (Plus, a little flare-up of my skin, which I’d hoped I’d left behind in my teenage years!)
It’s been such a shift from the beginning of the year - where I was doing hours of Ashtanga, Rocket, and Vinyasa every day during my teacher training in India. Handstands, headstands, Chaturangas - all daily occurrences!
Now? Some days I can barely lift my head off the pillow, let alone my legs into an inversion.
So... not a whole lot of yoga has been happening, at least, not in the way I knew it before.
I have been doing some yoga - mostly through teaching (particularly the week I taught 12 classes), which has been such a joy. I’ve been demoing postures during class, planning and practicing flows at home.
But my personal practice? It’s definitely shifted. It’s slower, softer, and... less frequent.
An older version of me might have spiralled into self-judgement for “falling off the wagon.” But this version? This yogi-me, this pregnant-me, is learning to let go. To honour where I’m at. To truly listen in.
Because the truth is - I’m growing a human! Of course I’m tired. Of course my practice has changed. My job right now is to rest when I need to. And that’s yoga, too.
As I approach half way of the second trimester (I’m a little late sharing), I’ll admit, I’m still waiting for that surge of energy people keep talking about. Fellow mums have said it’ll come like a wave, that I’ll feel like a “new woman”... but so far, still sleepy, still tired, still groggy.
So for now, it’s all about long holds, deep stretches, and staying close to the ground - preferably in my pyjamas.
What You “Should or Shouldn’t” Be Doing During Pregnancy
If you’ve spent any time on Instagram lately, you’ll know just how noisy the world of advice is. Especially pregnancy advice.
Do this. Don’t do that. Swaddle this way. Don’t eat that. Keep moving. Rest more. It’s a lot - and I know it’s only just beginning!
The truth is, I’ve had to filter out a lot of that noise. I’ve got so much to learn about being a mum, but what I’m learning already is this: there’s no one-size-fits-all, and at some point, I’ll have to trust my own body, my own instincts, and yes - my own motherly intuition.
When it comes to yoga, the advice is just as mixed. There are warnings (often valid!) about avoiding deep backbends and inversions during the first trimester, especially because it’s the most vulnerable phase. That said, I had a strong practice before I got pregnant, I probably would’ve been fine.
But honestly? I didn’t have the energy to even try.
My practice had to slow down, because my body demanded it. It wasn’t a choice between “power through or take it easy”, it was “survive the day and maybe stretch a little if I can.”
And that, I think, is the practice right now: listening. Not pushing. Not feeding nervous energy into my body or my baby. Not living in fear or restriction, but in softness and steadiness.
My midwife has actually encouraged me to keep practicing yoga - she said it could help with the birth (fingers crossed!) and keep me feeling connected to my body in a positive way. And if that’s not a green light, I don’t know what is!
Why I’m Choosing Pre/Postnatal Yoga Next
When I first decided to become a yoga teacher, I knew I’d start with the 200-hour training, as it’s the foundation, after all. But of course, your mind starts wandering to what might come next...
Maybe something rooted in my dance background, like jazz-yoga. Maybe sound healing, meditation, or even something fiery like Rocket… or grounding, like Yin.
I still have all those ideas tucked in my heart, but life had other plans. And the first “add-on” course I’ve signed up for? Pre- and post-natal yoga.
It wasn’t what I expected, but it feels so right. I’ve enrolled in an 85-hour online course with Yoga Renew, and I’m so excited to dive deeper. Not just to support my own changing body and practice, but to be able to share this with others, too.
So, if you’re on your own pregnancy yoga journey, I’d love to connect. Drop a comment below and say hi - it would mean so much to hear from you.
All my love,
By The Way
I’ll be sharing more of this journey over on Instagram too - from what I’m learning in my course, to how I’m adapting my own practice week by week. Come join me there if you’d like to follow along! @yogawithsophielouise
Big Discount
If you’re looking for a new mat or props to support your own practice - pregnant or not - I’ve got a little treat for you: use my code SOPHIE for 15% off at The Yoga Collective. I use their mats every day and love how supportive (and beautiful!) they are.