Daniela Knaan
UX/UI Designer at - AdobeSun Salutation or “Surya Namaskar” is a series of poses in Hatha Yoga and is well known for its various mental and physical health benefits. Spiritually, the poses of the Sun Salutation work on all the Chakras in our body and may remove energetic blocks, helping us to be healthy and well-balanced.
Adapted for expectant mothers, this sequence offers gentle stretching, increased circulation, and mindful breathing to support a healthy pregnancy. Whether you’re new to yoga or an experienced practitioner, this modified flow is a wonderful way to energize and ground yourself as you prepare for the journey of birth.
What health benefits does the sun salutation have?
- Improves Flexibility: The sequence gently stretches and strengthens various muscle groups, increasing flexibility and reducing stiffness, which is important as your body adapts to pregnancy.
- Enhances Circulation: Sun Salutation boosts blood circulation, ensuring better oxygen and nutrient delivery to both you and your baby.
- Boosts Energy: Practicing this flow helps energize the body and mind, counteracting fatigue and sluggishness commonly experienced during pregnancy.
- Supports Mental Clarity and Focus: By coordinating movement with breath, Sun Salutation promotes mindfulness, helping to calm the mind and reduce stress or anxiety.
- Relieves Muscle Tension: The sequence can alleviate muscle tension and discomfort in the back, shoulders, and hips, areas that often experience strain during pregnancy.
- Improves Digestion: Gentle forward bends and stretches can stimulate digestion, helping with issues like bloating and constipation, which are common in pregnancy.
- Increases Lung Capacity: Deep breathing in Sun Salutation helps expand lung capacity, which is beneficial as pregnancy can affect breathing patterns.
- Encourages Pelvic Mobility: Some variations can help improve pelvic mobility, which is useful for labor and delivery preparation.
- Promotes Better Sleep: The practice encourages relaxation and balance, which can help improve sleep quality—a common challenge for pregnant women.
- Builds Endurance for Labor: Sun Salutation helps build stamina and endurance, which are essential for managing labor and childbirth.
What poses does the Sun Salutation have?
One-half sequence includes:
- Samasthiti (Neutral standing pose)
- Hasta Uttanasana (Standing back bend or raised arms pose)
- Uttanasana (Forward Fold)
- Anjaneyasana (Low Lunge)
- Addho Mukkha Shvanasana ( Downward Facing Dog)
- Chaturanga
- Bhujangasana (Cobra)
- Addho Mukkha Shvanasana ( Downward Facing Dog)
- Anjaneyasana (Low Lunge)
- Uttanasana (Forward Fold)
- Hasta Uttanasana (Standing back bend or raised arms pose)
- Samasthiti (Neutral standing pose)
Why does it need modification for pregnancy?
In all standing poses, and during the Forward Fold and Downward Facing Dog, it is recommended to have your feet at hip distance or even wider, and to slightly bend your knees.
This way we create more stability and space for the baby and belly.
Poses like chaturanga and cobra are not recommended during pregnancy, as they put lots of pressure on the abdomen and may overstretch it. Instead of those, we rest down for childspose between the two downward-facing dogs.
Usually, the Sun Salutation increases your heartbeat and creates heat in your body. It would be best if you felt what works for you- don`t overheat. Inserting the Childs pose instead of the Chaturanga-Cobra combination helps you catch your breath and rest.
Here is a video with the complete flow!
All you need is a mat, comfortable clothes, and maybe a lock or cushion, enjoy!
Final Thoughts on Sun Salutation During Pregnancy
The Sun Salutation is a wonderful way to maintain flexibility, strength, and a sense of calm throughout pregnancy. It can be adapted to suit your changing body and energy levels with a few mindful modifications. By listening to your body and honoring its needs, you can continue enjoying this timeless sequence’s many benefits. Remember, pregnancy is a unique journey for each woman, and your yoga practice should reflect that individuality. Always prioritize comfort, breath, and connection to your growing baby as you flow through your Sun Salutations. Yoga is not about pushing your limits—especially during pregnancy—but embracing the present moment with grace and ease.
