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Can You Do Surya Namaskar During Pregnancy?

Pregnancy is an amazing time when a new life is growing inside a woman’s body, bringing about both physical changes and deep emotions. It’s crucial to find ways to stay healthy during this special journey, leading many moms-to-be to explore exercises like yoga. Approximately 85% of pregnant women think that practicing yoga is advantageous both during pregnancy and post-childbirth.

One popular yoga practice is Surya Namaskar, also known as the Sun Salutation. But a common question that arises among expectant moms is, is surya namaskar suitable for pregnant women? If you have the same question in mind, then this blog is for you.

In this blog, we’ll discover the journey of Surya Namaskar, which resembles a gentle dance, blending ancient wisdom with modern insights, where the shining sun symbolizes the potential harmony between Surya Namaskar and a woman embracing the beautiful journey of pregnancy.

Understanding Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a sequence of twelve yoga poses performed in a fluid and rhythmic manner. Beyond its physical benefits, it stands as a holistic practice, revered not just for its exercise value but as a meditative journey. Tradition hails it as a full-body workout, fostering flexibility and strength. Yet, its essence transcends the physical, transforming into a meditative ritual that pays homage to the sun, a source of life’s energy. Surya Namaskar is a fusion of physical and spiritual dimensions, a yoga pose that honors both the body and the life-giving force that fuels our existence. 

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How To Do Surya Namaskar?

Here’s a step-by-step guide on how to do Surya Namaskar:

Step 1: Pranamasana (Prayer Pose)

  • Stand at the front of your mat with feet together.
  • Bring your palms together in a prayer position at your chest.
  • Take a few breaths to center yourself.

Step 2: Hastauttanasana (Raised Arms Pose)

  • Inhale as you lift your arms upward, arching slightly backward.
  • Keep your biceps close to your ears and stretch your body upward.

Step 3: Hasta Padasana (Hand to Foot Pose)

  • Exhale as you bend forward from your waist, keeping your spine straight.
  • Bring your hands down to the floor beside your feet or reach for your shins.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and step your right leg back into a lunge, keeping your palms on the ground.
  • Arch your back and look up, stretching the spine.

Step 5: Dandasana (Stick Pose)

  • As you exhale, bring your left leg back to join the right, coming into a plank position.
  • Keep your body in a straight line from head to heels.

Step 6: Ashtanga Namaskara (Salute with Eight Parts)

  • Gently lower your knees, chest, and forehead to the floor.
  • Keep your hips slightly elevated and elbows close to your body.

Step 7: Bhujangasana (Cobra Pose)

  • Inhale as you slide forward and lift your chest into a cobra position.
  • Keep your elbows bent and shoulders away from your ears.

Step 8: Parvatasana (Mountain Pose)

  • Exhale and lift your hips, coming into a downward-facing dog position.
  • Straighten your arms and legs, pressing your heels towards the floor.

Step 9: Ashwa Sanchalanasana (Equestrian Pose – Other Leg)

  • Inhale as you step your right foot forward between your hands, coming back into a lunge.
  • Arch your back and look up.

Step 10: Hasta Padasana (Hand to Foot Pose)

  • Exhale and bring your left foot forward to meet the right.
  • Keep your palms on the floor or reach for your shins.

Step 11: Hastauttanasana (Raised Arms Pose)

  • Inhale, raise your arms, and arch backward slightly.

Step 12: Pranamasana (Prayer Pose)

  • Exhale and come back to the prayer position with palms together.

Repeat the sequence, starting with the opposite leg, to complete one full round of Surya Namaskar.

Practice at your own pace, coordinating each movement with your breath. Beginners may start with a few rounds and gradually increase the repetitions as they become more comfortable with the sequence. Surya Namaskar is a versatile practice that can be adapted to different levels of flexibility and fitness. Join online yoga classes and practice Surya Namaskar with ease.

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Benefits of Surya Namaskar: 

Before delving into its appropriateness during pregnancy, let’s explore the myriad benefits of Surya Namaskar for the general population. This ancient practice offers a range of advantages, including:

Holistic Exercise: Surya Namaskar is like a complete workout in one, involving different muscle groups. It makes your body more flexible and stronger overall, from your head down to your toes.

Cardiovascular health: The rhythmic flow of Surya Namaskar acts like a workout for your heart, making it stronger and improving your body’s endurance. It’s like giving your heart a good exercise to keep it healthy.

Stress reduction: Surya Namaskar is not just about moving your body; it’s also about breathing, especially. Doing both together helps your mind relax, reducing stress and making you feel mentally well.

Improved circulation: The changing poses in Surya Namaskar help your blood vessels flow better. This means more oxygen gets to your cells and tissues, keeping your body healthy.

Balanced energy levels: When you regularly practice Surya Namaskar, it’s thought to balance the energy inside your body. This balance makes you feel more alive and full of energy, boosting your overall vitality. 

Pregnancy and Surya Namaskar

Now, let’s address the question on many expectant mothers’ minds – can Surya Namaskar be practiced during pregnancy? The answer is generally yes, with some important considerations:

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Consultation with Healthcare Professionals: Before initiating or continuing any exercise routine during pregnancy, consulting with a healthcare professional is paramount. Each pregnancy is unique, and individual health conditions must be considered. As per the instructions of healthcare professionals, you can join online pregnancy yoga classes that are tailored to your unique needs. 

Trimester-Specific Modifications: Pregnancy involves gradual physical changes, and Surya Namaskar can be adapted to suit each trimester’s requirements. This ensures that the practice remains safe and beneficial for the expectant mother.

Mindful Practice: Pregnancy is not the time to push physical boundaries. A mindful and gentle approach to Surya Namaskar is crucial. Focus on controlled movements, conscious breathing, and maintaining comfort throughout the practice.

Avoiding Certain Poses: Some traditional poses in Surya Namaskar may need modification or avoidance during pregnancy. Poses involving deep twists or putting pressure on the abdomen may be uncomfortable and are best skipped.

Listening to Your Body: The body undergoes significant changes during pregnancy, and expectant mothers need to listen to their bodies and adjust their practices accordingly.

Benefits of Surya Namaskar During Pregnancy

When practiced mindfully and with necessary modifications, Surya Namaskar can offer numerous benefits to pregnant women:

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Maintaining Flexibility: Pregnancy can lead to stiffness and discomfort. As the body changes to accommodate the growing baby, maintaining flexibility becomes crucial for overall comfort. Surya Namaskar, a sequence of yoga poses, offers gentle stretches that target various muscle groups. These stretches help prevent the tightening of muscles, reducing discomfort and promoting flexibility. Regular practice can alleviate muscle tension, providing expecting mothers with a more comfortable pregnancy journey.

Improved Circulation: Enhancing blood flow is beneficial during pregnancy. Surya Namaskar involves a series of flowing movements and poses that promote increased circulation throughout the body. Improved blood flow is particularly advantageous for pregnant women, as it supports the developing baby and helps prevent common issues like swelling and varicose veins. The rhythmic nature of Surya Namaskar encourages optimal circulation, contributing to a healthier pregnancy experience.

Stress Relief: Pregnancy often comes with emotional and mental challenges. The meditative components of Surya Namaskar make it an excellent practice for stress relief during pregnancy. The focused breathing, coupled with mindful movement, creates a serene and calming atmosphere. This holistic approach helps expecting mothers manage the emotional rollercoaster that can accompany pregnancy. Incorporating Surya Namaskar into a prenatal routine provides a precious opportunity for self-care and mental well-being.

Pelvic Floor Strength: Some poses in Surya Namaskar contribute to strengthening the pelvic floor muscles. The pelvic floor plays a crucial role in supporting the uterus, bladder, and bowel during pregnancy. Surya Namaskar includes poses that engage and target these muscles, providing a gentle yet effective way to enhance pelvic floor strength. Strengthening the pelvic floor is particularly beneficial for labor and postpartum recovery, as it can contribute to improved stability and support in the pelvic region, promoting overall well-being for expecting mothers.

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You can also read our blog about the Top Benefits of Pregnancy Yoga for Moms-to-Be to learn the top significance of pregnancy yoga for expectant moms. 


The journey of pregnancy is a unique and transformative experience for every woman. While Surya Namaskar can be a beneficial practice during this time, it’s essential to approach it with caution, mindfulness, and a keen awareness of one’s body. Consulting with a healthcare professional, making necessary modifications, and listening to the body are fundamental aspects of integrating Surya Namaskar into a prenatal fitness routine.

As with any exercise during pregnancy, the focus should be on promoting overall well-being and supporting the body’s natural processes. With proper guidance and care, embracing the sun through Surya Namaskar can be a beautiful addition to the journey of pregnancy, fostering physical, mental, and emotional harmony.

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