First Trimester Pregnancy: Your Guide to Weeks 1–13

When Does the First Trimester Start and End?

Your first trimester starts at week 1 (conception) and ends at week 13. Essentially your first 3 months of pregnancy are covered by trimester 1. Get full support with my FREE First Trimester pregnancy wellness guide

What Happens During the First Trimester?

A lot! Fatigue is one of the most common symptoms during this trimester and that is simply because there is SO much going on in your body during those early weeks. You’re growing a baby, a new organ (placenta) and the rush of hormones are affecting everything in your body. Pregnancy symptoms and signs can begin as soon as 2 weeks after conception, but it varies for each woman.

Common First Trimester pregnancy Symptoms

• Fatigue
• Heightened sense of smell
• Tender breasts
• Frequent urination
• Mood swings
• Spotting
• Bloating
• Nausea
• Food aversions (including smell aversions)
• Raised body temperature (may only know if you are monitoring temperature for fertility)

Fatigue and Exhaustion

We’ve got to talk about this first really. 1^st trimester pregnancy fatigue is a whole new level of exhaustion for a lot of mamas-to-be. You may be comforted by the fact that you’re exhausted because of everything your incredible body is doing to grow your baby. But, that doesn’t mean it isn’t hard to manage. Sometimes in these early stages, the people you are around may not know you’re pregnant yet so you’re also trying to act like you’re not completely exhausted 24/7.

Rest is best! Rest seems obvious but it is truly listening to your body’s needs at this stage and resting when you can. Remember, rest doesn’t just mean sleep. Take 5 minutes out of your day to sit and do some slow breaths, meditate, read a few chapters, sit in the sunlight or soak your feet. Whatever you can do to relax your body and release tension. As we move through our day feeling fatigued, tension gradually builds in our muscles and this can make us feel heavier and groggier. Having these few moments of relaxation can help reduce that tension and fill up your energy tank at the same time.

Anxiety and Emotional Changes

The what-ifs. The late night spiralling. The 2am googling. This first trimester pregnancy anxiety is intense and relentless especially as a first time Mama-to-be, following a loss or long fertility journey. I always like to say that anxiety thrives in the future and cannot survive in the present time. Anxiety loves to think about what could happen, what might go wrong and what is next. So, to help reduce our anxiety, we need to spend more time in the present.

Meditation and mindfulness are the most powerful ways to do this. Practicing meditation is all about bringing your focus to the present moment, letting thoughts pass by and not fixating energy on those thoughts. This might sound impossible right now but I promise you the more you practice, the easier it becomes. The best thing about meditation is that even 2-3 minutes a day is enough to see incredible benefits. If you want more tips on meditation for beginners, check out my podcast episode here

Another aspect of anxiety is it forces us to live in a state of ‘fight or flight’ which is governed by our sympathetic nervous system. To help calm our minds, we need to tap into the opposite which is our parasympathetic nervous system or ‘rest and digest’. One of the most powerful ways to do this is through Yoga poses. Restorative Yoga poses e.g. legs up the wall and forward folds e.g child’s pose actively engage the parasympathetic nervous system and bring you out of that constant fight or flight mode.

Can You Exercise During the First Trimester?

Never a simple answer to this question and for good reason. Every woman is different. Every pregnancy is different. We have to honour that so I advise to always check with your healthcare provider before trying any new exercise.

However, pregnancy is not an illness and it doesn’t require you to do nothing for 9 months. And even more, I want to move away from the fear of movement during pregnancy. As a prenatal Yoga teacher, my purpose is to help women connect with and trust their bodies throughout this journey. This means moving with our body, listening to feedback and sensations during our practice and above all, learning to understand the incredible ability of our pregnant body.

A general rule you will see is not to try anything new in pregnancy that you didn’t do beforehand. Apart from prenatal Yoga! This is one of the beautiful exceptions to this rule! Prenatal Yoga can start in first trimester pregnancy with no previous experience in Yoga provided you follow a qualified prenatal yoga teacher, ALWAYS listen to your body and never doing something that doesn’t feel right.

Can You Do Yoga in Early Pregnancy?

Yes! As mentioned above, it is safe to start prenatal yoga in early pregnancy. However, the first trimester is unique in that it requires extra care during those first weeks. There are some restorative yoga poses and gentle flows that are safe to do in the first trimester. There are also poses that may help to relieve some of those first trimester pregnancy symptoms. Just make sure you are following a qualified prenatal yoga teacher who know what is safe for you to practice during this precious time.

First Trimester Prenatal Yoga

What does first trimester prenatal yoga actually look like? Well, firstly to answer this I want to reiterate that Yoga is more than just the asanas (poses) that we practice. Meditation, visualisation and Yoga Nidra are all practices in Yoga. Yoga is far more than the flows we do on the mat. These other practices are not only safe in the first trimester but will support your fatigue and anxiety too.

Meditation is there to focus your mind on the present and reduce spiralling thoughts. Visualisations can help to relax you and ease anxiety of what’s to come. Yoga Nidra is a deep state of relaxation that helps to improve sleep, reduce anxiety and release tension. Try this Yoga Nidra practice today

First Trimester Week by Week

For a full guide of pregnancy week by week, check this blog post out

Weeks 1-4: the very early stages from conception through the 2 week wait to finally taking the pregnancy test. This can be a stressful time so make sure you are taking care of yourself through rest, meditation, walks in nature and gentle movement if you feel up for it.

Weeks 5-8: You’ve taken the test but you haven’t told anyone yet and you don’t ‘look pregnant’ yet. But I’m sure those first trimester symptoms are certainly making you feel very pregnant. Fatigue and nausea are the most common symptoms to start at this stage. Prenatal yoga recommended at this stage is meditation, visualisations, yoga nidra and some restorative poses.

6 weeks pregnant? Check out this full blog post on Pregnancy 6 weeks: Symptoms, early stages & loneliness

Weeks 9-13: Into month 3 and well into the first trimester now Mama. This may be when you notice your body start to change at 10 weeks and have your first ultrasound (UK) at 12 weeks.

10 weeks pregnant? Check out this full blog post on 10 Weeks Pregnant: What to Expect + Gentle Prenatal Yoga for Tired Days.

12 weeks pregnant? Check out this full blog post on Pregnancy 12 weeks: ultrasound anxiety

Preparing for Your Second Trimester

Pregnancy does seem like one of those times when you are looking forward and counting down to the next milestone. But this milestone is a particularly significant one. There is a lot of anxiety in the first trimester and a lot of uncertainty. Getting to the second trimester feels so good and its when your energy picks up, some first trimester symptoms fade and you get to see your baby on their first ultrasound. I can’t necessarily tell you to enjoy your first trimester, but support yourself through the symptoms as best you can and know it’s ok to be counting down to the next trimester.

If you have been able to do some prenatal yoga in the first trimester, then you will feel prepared for trying some more in the second trimester too! Your Yoga will change with each trimester but each one prepares you for the next.

Don’t forget to grab your Free First Trimester Pregnancy Wellness Guide