Surya Namaskar is an energizing sequence of 12 poses performing which is a means of paying tribute to the Solar. It’s a holistic apply 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 muscular tissues and joints to bettering the effectivity of inside organs and detoxifying the physique.
With these advantages, the query arises – is it secure 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 tip 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 secure to carry out Surya Namaskar throughout being pregnant?
The small reply is sure, offered you could have been practising it earlier than being pregnant.
A extra detailed reply is that; within the 1st and third trimesters, pregnant ladies need to take utmost precautions when performing Surya namaskar. Definitely, asanas needs to be modified in a means that may accommodate a pregnant lady’s physique and doesn’t create any discomfort.
Throughout the 1st trimester, your being pregnant is at an early stage and the possibilities of miscarriage are additionally excessive. Within the third trimester, your stomach is protruded considerably which impacts your steadiness and proprioception. Any pressure throughout these trimesters could be harmful to you and the fetus’ well being and development.
Nevertheless, in the course of the 2nd trimester, you possibly can 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
Though your entire section of being pregnant is delicate and susceptible to well being risks, the early phases of being pregnant are extraordinarily essential to the life and well being of the mother-to-be and the fetus. It’s worthwhile to be additional cautious in not straining your belly muscular tissues and having discomfort in any a part of your physique.
For this, it is advisable to maintain the next factors earlier than you begin performing surya namaskar:
1. Seek the advice of your physician
Earlier than beginning surya namaskar, or another bodily apply, it’s best to seek the advice of your physician. Discuss intimately about your well being, problems, issues it’s best to and shouldn’t do, and so on. Make certain of all issues which might be vital on your being pregnant.
2. Don’t begin a brand new apply
When you’ve got not been performing surya namaskar earlier than being pregnant, you shouldn’t begin your apply now. Doing one thing new could cause pressure or discomfort which needs to be averted. You’ll be able to customise your apply when you have already been practising surya namaskar or another yoga practices.
3. Be gradual and delicate together with your physique
This goes with out saying that the tempo of performing surya namaskar throughout being pregnant needs to be slowed all the way down to a suitable tempo.
You should perform every of the 12 asanas slowly and intentionally. If you happen to expertise any sort of discomfort or struggling, don’t drive your self to do any asanas. Use props and assist throughout apply. And in case you simply usually are not snug doing an asana, it’s higher to skip or modify it moderately than drive your physique to carry out it.
4. Take skilled help
Many prenatal yoga lessons cater to performing yoga for a pregnant lady.
It’s higher that you just enroll in such lessons as they’ll inform you precisely how one can apply surya namaskar with out harming your physique and fetus. If you happen to should not have any such lessons close by, seek for on-line lessons or consultants that may train you a modified model of surya namaskar. Since they’re educated in educating pregnant ladies, they’re higher geared up with the information and know-how of performing yoga.
Additionally Learn: Prenatal Yoga Poses for Being pregnant, Advantages, Security Ideas
5. Make a behavior of normal apply
Except you could have some problems in your being pregnant, be sure to are persevering with together with your apply repeatedly. Even when it’s important 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 lady’s physique goes by a ton of modifications day by 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’s best to even think about your psychological modifications. If you’re not feeling as much as it, it’s best to keep away from practising it moderately than forcing your self.
7. By no means skip savasana
The significance of savasana (corpse pose) can’t be harassed sufficient.
If 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 modifications the apply of surya namaskar has dropped at your physique. You might be giving time to your thoughts to launch stress, tiredness, fatigue, and anxiousness.
It’s the last step earlier than you stand up and begin your day. That is additionally the time when you possibly can spend a while together with your unborn child and join with it.
The way to Do Solar Salutation Throughout Being pregnant – A Modified Sequence
The standard solar salutation yoga poses could be modified to really feel extra snug and to raised put together your physique for beginning as your tummy grows. These could be integrated into your each day life at any level throughout your being pregnant.
- Start by standing together with your ft unfold greater than hip distance aside in Mountain pose (Tadasana). The space 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 prolong your arms upward. Be part of your fingers or preserve 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 holding your knees bent, place your fingers between your ft on the mat or your shins. You may also preserve your fingers in Anjali mudra together 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 correct leg and putting it on the mat can be acceptable. Furthermore, taking the correct leg additional in direction of the correct may also create area 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 following pose.
- Exhale and decrease your arms for chaturanga dandasana (four-limbed employees pose). Even for this pose, you possibly can 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 together with your knees nonetheless on the bottom. You even have the choice of skipping the chaturanga dandasana whether it is uncomfortable.
- Exhale and gently raise your hips and knees to return to a downward canine pose (Adho Mukha Svanasana). Preserve your legs wider aside for steadiness and stability. Within the later months, you possibly can both keep away from this pose or apply the milder tabletop variation.
- Inhale and produce your proper foot ahead for Ashwasanchalasana (low lunge). Comply with the identical technique 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 together with your hand.
- Exhale and slowly carry your left leg to the entrance with the correct leg. Place the left foot outdoors the left hand. Preserve your fingers on the mat together 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 snug and repeat your entire sequence with the left foot. In case you’re feeling 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
Though you might be performing modified surya namaskar, the advantages you acquire out of it are the identical as the normal apply. You might be gifted with a peaceful and relaxed thoughts with a provide of power all through the day. This additional helps in managing your temper swings and maintaining with hormonal modifications. A relaxed thoughts results in a wholesome coronary heart that retains away issues like hypertension.
There are a lot of extra advantages, which have been listed beneath:
- Enhances blood and oxygen circulation on account of synchronized inhalations and exhalations.
- Helps handle and cut back stress by boosting the manufacturing of hormones and calming the thoughts.
- Aids in adapting to bodily and psychological modifications by calming and enjoyable your thoughts and inspiring you to embrace the modifications.
- Prevents frequent temper swings by stimulating the endocrine system favorably and bolstering hormonal steadiness.
- Assists in weight administration as you stretch and strengthen all of the muscular tissues of your physique making up for good bodily train.
- Alleviates again and leg pains as the continual circulate of asanas relieve you of ongoing muscular aches and pains by strengthening your again, legs, and core muscular tissues.
- Supplies 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 bettering 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 worrying conditions comparable to labor ache.
- Improves your sense of coordination, proprioception, and steadiness.
- Can enhance the standard of sleep within the later phases of being pregnant.
- Promote glowing, well-nourised, and wholesome pores and skin and hair.
Conclusion
Being pregnant does include numerous modifications and a type of modifications could be to carry out a modified surya namaskar. When you’ve got been doing it even earlier than you grew to become pregnant, and haven’t any problems, you simply have to tweak it slightly bit. The advantages you’ll get will make this section straightforward to deal with.
