‘Why do I have to wait 12+ weeks to come to class?’
First Trimester
I often get asked “Why do I have to to wait until my second trimester to practise?’. As a rule of thumb, I would encourage students to wait until 14 weeks (or, ideally, 16 weeks) before attending class; others will say after your 12 week scan.
The first trimester can be a really challenging time. Finding out you are pregnant, whether that was unexpected or planned, can fill you with all sorts of emotions and your hormonal changes will ensure you feel all the feels, the highs, the lows and everything in-between. Having to carry on with everyday life, work, commuting, whilst keeping this HUGE secret and pretending you don’t want to be sick anytime someone eats something remotely smelly near you on the bus or train is a struggle. I also think TFL should invent a “Just give me a seat” badge. I digress. I always remember my dear teacher Uma Dinsmore Tuli describing the 1st, 2nd and 3rd Trimesters as Weary, Cheery and Dreary. And after experiencing pregnancy myself, I understood why, although they can definitely all blend into one another.
Whilst many wouldn’t use the word weary to describe themselves, exhausted, worn out and sick are up there, along with all the ahhh I feel f*&$ing x, y and z. And whilst from the outside the changes to your body are minimal during your first trimester (no one can see you tender boobs!), your body is working extremely hard building both baby and placenta, an organ that was not there 12+ weeks ago! The demand on your body during these early weeks is major. It’s miraculous and it still blows my mind. Here are a few things going on inside you during this time:
*Relaxin hormone is causing your Smooth muscle to relax - hello constipation/sluggish digestion.
*Foetus is lying right on the bladder - hello constant need to urinate.
*Blood volume has to increase by up to 60% by end pregnancy to facilitate growth of baby + placenta, in these early stages the shift of blood to accommodate all this building of the placenta & baby can cause a drop in blood pressure, which could make you feel a bit weak, dizzy, faint.
*Massive hormonal changes - hello morning sickness (sadly not exclusive to the morning) and beige food. Just eat whatever you can and small snacks help. This will ease for most!
*Uterus is growing to accommodate baby and placenta.
Amazing. With all this in mind, it’s just about being respectful to yourself during this time so you body can carry out this huge process.
Whilst never an easy topic to talk about, it is unfortunately true that 1 in 8 pregnancies end in miscarriage within the first 3 months, with many more than that miscarrying before the woman is even aware she is pregnant. That is not to say that exercise is the cause of that - far from it - but the first 3 months is definitely a time to err on the side of caution.
Keep it simple. Do what you can. Don’t push yourself. If you have an existing practice, continue IF that feels good for you! Maybe you just modify your practice, avoid core work or any abdominal twisting and keep a close eye on your energy levels. If you are completely new to yoga, supported seated pranayama (breathing) practice can be wonderful, a supported or modified savasana, legs up the wall pose can all feel great. Find gentle movement that nourishes your body, connects to your breath, to how you’re feeling and to your baby growing inside you, most of all be kind to yourself!
Hope to see you and baby bump on the mat 14+ weeks. x
