Wednesday, December 7, 2022
HomeYogaSurya Namaskar Throughout Being pregnant: Is It Protected? Security Suggestions, Modifications &...

Surya Namaskar Throughout Being pregnant: Is It Protected? Security Suggestions, Modifications & Advantages

Surya Namaskar is an energizing sequence of 12 poses performing which is a method of paying tribute to the Solar. It’s a holistic follow that integrates asana, pranayama (synchronized respiratory), and 12 mantras altogether in a single sequence.

Coming to its advantages, Surya namaskar is a complete physique exercise – from strengthening the muscle tissues and joints to enhancing the effectivity of inside organs and detoxifying the physique.

With these advantages, the query arises – is it protected to carry out throughout being pregnant?

As being pregnant is a fragile time for ladies, sure yoga practices are restricted as time passes from the early days to the top of being pregnant. It’s because any small anomaly, pressure, or harm can hurt the lady’s physique and her unborn child.

So is it alright to carry out an energizing and fast-paced surya namaskar throughout being pregnant?

Let’s discover out. 

Is it protected to carry out Surya Namaskar throughout being pregnant?

The small reply is sure, supplied you’ve got been practising it earlier than being pregnant.

A extra detailed reply is that; within the 1st and third trimesters, pregnant girls should take utmost precautions when performing Surya namaskar. Definitely, asanas ought to be modified in a method that may accommodate a pregnant girl’s physique and doesn’t create any discomfort.

Throughout the 1st trimester, your being pregnant is at an early stage and the probabilities of miscarriage are additionally excessive. Within the third trimester, your stomach is protruded considerably which impacts your stability and proprioception. Any pressure throughout these trimesters could be harmful to you and the fetus’ well being and development.

Nevertheless, through the 2nd trimester, you may simply carry out surya namaskar, however at a slower tempo. You continue to have to take precautions with motion and customization of the poses.

Additionally Learn: A Full Information for Inexperienced persons to Get Began with Solar Salutation

Factors to recollect to carry out Surya Namaskar throughout being pregnant

Although the complete section of being pregnant is delicate and susceptible to well being risks, the early levels of being pregnant are extraordinarily essential to the life and well being of the mother-to-be and the fetus. It is advisable to be additional cautious in not straining your belly muscle tissues and having discomfort in any a part of your physique.

For this, you must handle the next factors earlier than you begin performing surya namaskar:

1. Seek the advice of your physician

Earlier than beginning surya namaskar, or some other bodily follow, you must seek the advice of your physician. Speak intimately about your well being, issues, issues you must and shouldn’t do, and many others. Make certain of all issues which are essential on your being pregnant.

2. Don’t begin a brand new follow

When you have not been performing surya namaskar earlier than being pregnant, you shouldn’t begin your follow now. Doing one thing new may cause pressure or discomfort which ought to be averted. You’ll be able to customise your follow you probably have already been practising surya namaskar or some other yoga practices.

3. Be sluggish and delicate along with your physique

This goes with out saying that the tempo of performing surya namaskar throughout being pregnant ought to be slowed right down to an appropriate tempo.

You should perform every of the 12 asanas slowly and intentionally. If you happen to expertise any type of discomfort or struggling, don’t pressure your self to do any asanas. Use props and help throughout follow. And in the event you simply are usually not comfy doing an asana, it’s higher to skip or modify it quite than pressure your physique to carry out it.

4. Take skilled help

Many prenatal yoga lessons cater to performing yoga for a pregnant girl.

It’s higher that you simply enroll in such lessons as they may let you know precisely how one can follow surya namaskar with out harming your physique and fetus. If you happen to shouldn’t have any such lessons close by, seek for on-line lessons or specialists that may educate you a modified model of surya namaskar. Since they’re skilled in instructing pregnant girls, they’re higher outfitted with the data and know-how of performing yoga.

Additionally Learn: Prenatal Yoga Poses for Being pregnant, Advantages, Security Suggestions

5. Make a behavior of standard follow

Except you’ve got some issues in your being pregnant, be sure you are persevering with along with your follow commonly. Even when you need to carry out it at a a lot slower tempo than you might be used to, you’ll nonetheless get the advantages of surya namaskar. Don’t carry out it randomly.

6. Hearken to your physique

A girl’s physique goes via a ton of adjustments day-after-day, particularly throughout being pregnant. You should take heed to your physique when performing surya namaskar. Be cognizant of any discomfort, ache, pressure, or stress in any a part of your physique. It is best to even take into accounts your psychological adjustments. If you’re not feeling as much as it, you must keep away from practising it quite than forcing your self.

7. By no means skip savasana

The significance of savasana (corpse pose) can’t be burdened sufficient.

Once you lay in corpse pose after solar salutation, you aren’t merely mendacity down, you might be giving time to your physique to soak in all of the energetic adjustments the follow of surya namaskar has delivered to your physique. You’re giving time to your thoughts to launch stress, tiredness, fatigue, and nervousness.

It’s the closing step earlier than you stand up and begin your day. That is additionally the time when you may spend a while along with your unborn child and join with it.

Learn how to Do Solar Salutation Throughout Being pregnant – A Modified Sequence

The standard solar salutation yoga poses could be modified to really feel extra comfy and to raised put together your physique for beginning as your tummy grows. These could be integrated into your day by day life at any level throughout your being pregnant.

  • Start by standing along with your toes unfold greater than hip distance aside in Mountain pose (Tadasana). The gap between your legs could be as per your stomach development or the necessity of the hour.
  • To enter urdhva hastasana (upward salute), inhale and lift your fingers and lengthen your arms upward. Be part of your fingers or hold them separated at your comfort.
  • Exhale whereas bending your knees and hinging ahead out of your knees to carry out modified Uttanasana (Standing ahead bend). Whereas maintaining your knees bent, place your fingers between your toes on the mat or your shins. You may also hold your fingers in Anjali mudra along with your elbows in your thighs.
  • Inhale and take your proper leg again for the Ashwasanchalasana (low lunge). Your left hand could be positioned outdoors the left leg to create more room on your stomach within the later months. Bending the knee of the proper leg and inserting it on the mat can also be acceptable. Furthermore, taking the proper leg additional in direction of the proper may also create house on your stomach.
  • Exhale and transfer your left leg again for the plank pose (phalakasana). If you don’t want to place strain in your physique, decrease your knees gently onto the bottom to carry out this pose. If you happen to carry out the normal plank, don’t maintain this pose for an extended period.
  • It’s higher to skip Knees-Chest-Chin Pose (Ashtanga Namaskara) and Cobra Pose (Bhujangasana) to keep away from any pressure on the stomach and decrease again. After the plank, inhale and pause for a couple of seconds and transfer on to the subsequent pose.
  • Exhale and decrease your arms for chaturanga dandasana (four-limbed employees pose). Even for this pose, you may decrease your knees to the bottom, if you weren’t doing it within the plank pose.
  • Inhale and are available again to the plank place along with your knees nonetheless on the bottom. You even have the choice of skipping the chaturanga dandasana whether it is uncomfortable.
  • Exhale and gently elevate your hips and knees to come back to a downward canine pose (Adho Mukha Svanasana). Preserve your legs wider aside for stability and stability. Within the later months, you may both keep away from this pose or follow the milder tabletop variation.
  • Inhale and convey your proper foot ahead for Ashwasanchalasana (low lunge). Observe the identical means of hand place meant as you probably did initially. In case your foot doesn’t attain the entrance of your mat in a single movement, that’s okay. If required, take a couple of little steps or transfer it alongside along with your hand.
  • Exhale and slowly deliver your left leg to the entrance with the proper leg. Place the left foot outdoors the left hand. Preserve your fingers on the mat along with your knees bent. Similar to the preliminary modified Uttanasana (Standing ahead bend), place your fingers both on the mat, your shins, or in anjali mudra with elbows in your thighs.
  • Inhale and gently straighten your legs whereas extending your arms overhead urdhva hastasana (upward salute).
  • Exhale and decrease your arms for the mountain pose (tadasana).

If you happen to really feel comfy and repeat the complete sequence with the left foot. In case you feel drained or exhausted, one spherical is greater than sufficient. Lie down in savasana for some much-needed relaxation.

Advantages of Surya Namaskar for being pregnant

Although you might be performing modified surya namaskar, the advantages you achieve out of it are the identical as the normal follow. You’re gifted with a relaxed and relaxed thoughts with a provide of power all through the day. This additional helps in managing your temper swings and maintaining with hormonal adjustments. A relaxed thoughts results in a wholesome coronary heart that retains away issues like hypertension.

There are various extra advantages, which have been listed under:

  • Enhances blood and oxygen circulation on account of synchronized inhalations and exhalations.
  • Helps handle and scale back stress by boosting the manufacturing of hormones and calming the thoughts.
  • Aids in adapting to bodily and psychological adjustments by calming and enjoyable your thoughts and inspiring you to embrace the adjustments.
  • Prevents frequent temper swings by stimulating the endocrine system favorably and bolstering hormonal stability.
  • Assists in weight administration as you stretch and strengthen all of the muscle tissues of your physique making up for good bodily train.
  • Alleviates again and leg pains as the continual move of asanas relieve you of ongoing muscular aches and pains by strengthening your again, legs, and core muscle tissues.
  • Offers power all through the day by connecting physique, thoughts, and breath when carried out within the morning.
  • Prevents pregnancy-induced hypertension as the mixture of asana with breath strengthens your cardiovascular system which controls your blood strain.
  • Prevents the onset of gestational diabetes by enhancing the manufacturing of insulin and decreasing blood sugar ranges.
  • Prepares the physique for childbirth because it makes your physique versatile and trains your thoughts to remain calm in traumatic conditions resembling labor ache.
  • Improves your sense of coordination, proprioception, and stability.
  • Can enhance the standard of sleep within the later levels of being pregnant.
  • Promote glowing, well-nourised, and wholesome pores and skin and hair.


Being pregnant does include loads of adjustments and a kind of adjustments could be to carry out a modified surya namaskar. When you have been doing it even earlier than you turned pregnant, and don’t have any issues, you simply have to tweak it just a little bit. The advantages you’re going to get will make this section simple to deal with.


Most Popular

Recent Comments