Published On: Fri, Apr 11th, 2014

Can Expecting Moms Do Surya Namaskar?


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A common question that the fitness experts often get is – “can expecting moms do Surya Namaskar during Pregnancy?”. Well the answer is Surya namaskar is one of the most beneficial forms of Yoga. It is powerful and it can help in many physical and emotional problems. If you are pregnant you can definitely do the Surya Namaskar provided that you keep the following points in mind.

Surya Namaskar During Pregnancy

Surya Namaskar During Pregnancy

Please consult your doctor before you do the same. If you have been suggested bed rest please do not try to do the Surya Namaskar.

  1. If you have any complications in your pregnancy avoid doing the Surya Namaskar. This is because it can be physically stressful.
  2. If you feel tired or you feel that you cannot do it any more just stop immediately. You must tell your doctor the concerns you face while doing the Surya Namaskar. He or she will tell you if there is a problem.
  3. Try to be gentle in your movements and do not expect that you will do the same number of Surya Namaskar that you were doing before pregnancy.
  4. The intensity of Surya Namaskar in pregnancy should be gentler than usual. Do as long as you can. Do not stress yourself as it can only harm you and your baby more. As the pregnancy precedes your belly size will also increase as a result you will not be able to do the Surya Namaskar as you used to do before.
  5. You must keep in mind that you should do the Surya Namaskar daily and not skip it unless there is a huge problem. If you do not do it regularly during pregnancy you will not get the benefits.
  6. Ensure that you learn the Surya Namaskar from an expert as the steps must be followed accurately. Even the inhaling and exhaling must be done correctly else you will not get the benefit.

The Surya Namaskar can be extremely beneficial during pregnancy. It can also be done before you conceive. It has been proved that doing Surya Namaskar regularly increases the chances to conceive. So start the Surya Namaskar even before you plan the pregnancy. Some benefits of doing the Surya Namaskar are mentioned below:

  1. During the Surya Namaskar you tend to inhale and exhale as a result the whole body gets oxygen. This also increases the oxygen and the blood supply to the foetus.
  2. The Surya Namaskar is a cycle and it is not complete till all the asanas are done. This is exactly why the body coordination is extremely important during the Surya Namaskar which helps the pregnancy and makes the body more comfortable with the changes.
  3. During pregnancy women tend to become depressed due to the change in the hormone levels. Doing the Surya Namaskar will ensure that you do not feel depression at all. Instead it will make you feel happy and at peace.
  4. Doing Surya Namaskar in the morning will ensure that you feel a sense of peace and it will also improve your energy levels for the rest of the day.
  5. The Surya Namaskar ensures that the pain you feel while giving birth also reduces.
  6. Many women tend to develop a high pressure due to the pregnancy in the last trimester. This can be avoided if you do the Surya Namaskar regularly.
  7. The Surya Namaskar can also help to control the back pain which is quite common during and after pregnancy.
  8. The morning sickness is common in the first trimester with Surya Namaskar you can ensure that the morning sickness reduces. It also helps to do away with the toxins in your body.
  9. Many women get irritated with the changes in their body during pregnancy with Surya Namaskar your mind will become calm and you will be able to deal with the changes even better.
  10. Women who do the Surya Namaskar during these nine months do not put on a lot of weigh. They stay fit during the pregnancy.
  11. Post delivery the Surya Namaskar can be done to lose weight. It is very effective and safe way to lose weight. If you have had a normal delivery then in a week’s time you can start the Surya Namaskar. In case of c section you will have to wait a little longer. Depending on your recovery consult your doctor and slowly get back to the regime of doing the Surya Namaskar.

During the first trimester the pregnancy is very delicate. If you are doing the Surya Namaskar during these three months ensure that you consult your doctor and do it in the presence of an expert. Do not try to do extra and over stress yourself. Relax as much as you can and do only as far as you are comfortable. You can increase the number of Surya Namaskar in the second trimester when the pregnancy is a little more stable.

In the second trimester as you do the Surya Namaskar you must keep some points in mind. Remember that you are pregnant and your body needs extra care. You cannot do as much exercise that you used to do before conceiving.

  1. Ensure that the room where you are practicing the Surya Namaskar is well ventilated. Avoid too hot rooms.
  2. The aim is to feel active and get some positive feelings you are not doing Surya Namaskar for losing weight so do not sweat a lot as you do the Surya Namaskar.
  3. You can have a little water as you do the Surya Namaskar so that you do not feel very dry. This is important.

You must follow the same points in the last trimester too. If you exert yourself in the last trimester you may get pre term labour too. If you feel even slight discomfort or pain while doing the Surya Namaskar stop immediately. As your tummy will be very big in this trimester and your ability to balance will also reduce try to be extra careful so that you do not slip. It is not a bad idea that you have someone around you who can help you in emergency. We are not trying to scare you just telling you that try to be a little more careful that’s all.

While doing the Surya Namaskar during pregnancy keep these points in mind:

  1. The chest should be 80-85 degrees from the floor.
  2. The hands should be placed in front of the feet and not on the feet as you do in normal situation.
  3. Give the extra space to your growing belly and do not stress yourself.
  4. Do not over stretch your muscles. Keep the Surya Namaskar within your comfort limits.
  5. When you bend try to bend the hips and not the back.
  6. Ensure that you stand near to a wall or to something that you can hold in case you lose your balance.
  7. As your tummy grows you will not be able to keep the legs together so it is fine if you keep a distance between the legs and stand.
  8. In the step seven where you have to rest your belly on the floor try not to put pressure on your belly. Use your hands and legs to ensure that your belly do not touch the floor. Do not hold this position for too long.

We hope that we were able to answer all your questions on Can expecting moms do Surya Namaskar during Pregnancy? Please try to keep the points in mind and enjoy the Surya Namaskar during pregnancy.

Caution & Disclaimer

Pregnancy is a critical phase in your life and you are responsible for another life so you must be extra careful as you do the Surya Namaskar. It is true that the benefits are many but if you do even a single mistake the results can be fatal.

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