First trimester constipation support

We may think this fun little side effect of pregnancy wouldn’t show up until the third trimester when baby is taking up a great deal of space in the abdomen and pressing on the internal organs, but for many folks, it shows up right away in the first trimester. Increased levels of progesterone slow down the soft muscle contractions of the intestines, which slows digestion so more nutrients can be absorbed. When food moves more slowly through the digestive tract, constipation and gas are natural side effects.

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Tips for Constipation/Gas

• Increase your fluid intake. This is a great practice regardless, but in pregnancy it can be especially helpful in relieving constipation and gas.
• Attend yoga classes or find other forms of exercise that keep you moving.
• Supplement your diet with more leafy greens and fiber, which can help support elimination and meet some of the increasing nutritional needs of the pregnant body.

Yoga for Constipation/Gas
It is still okay in the first trimester of pregnancy to be on your back for extended periods of time. This series of poses can help stimulate elimination and support the release of gas in the body:

• Pull knees to chest for 5 breaths.
• Keep right knee hugged in and extend left leg for 5 breaths.
• Switch, hugging left knee in and extending right leg for 5 breaths.
• Alternate between the two for 3 rounds.
• Pull both knees to chest when complete.
• Widen knees and take Happy Baby Pose, stacking feet over knees and holding back of thighs, shins, or feet for 15 breaths.