Surya Namaskar is an energizing sequence of 12 poses performing which is a approach 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 mass and joints to enhancing the effectivity of inner 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 girls, 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 damage can hurt the girl’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 might have been practising it earlier than being pregnant.
A extra detailed reply is that; within the 1st and third trimesters, pregnant girls need to take utmost precautions when performing Surya namaskar. Definitely, asanas needs to be modified in a approach 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 may be harmful to you and the fetus’ well being and progress.
Nevertheless, in the course of the 2nd trimester, you’ll be able to 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 Newbies to Get Began with Solar Salutation
Factors to recollect to carry out Surya Namaskar throughout being pregnant
Despite the fact that your complete section of being pregnant is delicate and vulnerable 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 essential to be additional cautious in not straining your stomach muscle mass and having discomfort in any a part of your physique.
For this, it is advisable handle the next factors earlier than you begin performing surya namaskar:
1. Seek the advice of your physician
Earlier than beginning surya namaskar, or every other bodily follow, it is best to seek the advice of your physician. Discuss intimately about your well being, problems, issues it is best to and shouldn’t do, and many others. Make sure of all issues which are mandatory in your being pregnant.
2. Don’t begin a brand new follow
In case you have not been performing surya namaskar earlier than being pregnant, you shouldn’t begin your follow now. Doing one thing new could cause pressure or discomfort which needs to be prevented. You possibly can customise your follow when you’ve got already been practising surya namaskar or every 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 needs to be slowed all the way down to a suitable tempo.
You will need to perform every of the 12 asanas slowly and intentionally. For those who expertise any form of discomfort or struggling, don’t drive your self to do any asanas. Use props and help throughout follow. And for those who simply aren’t snug doing an asana, it’s higher to skip or modify it relatively 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 simply enroll in such lessons as they are going to let you know precisely how one can follow surya namaskar with out harming your physique and fetus. For those who would 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 instructing pregnant girls, they’re higher outfitted 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 standard follow
Until you might have some problems in your being pregnant, be sure to are persevering with along with your follow frequently. Even when it’s a must to carry out it at a a lot slower tempo than you’re used to, you’ll nonetheless get the advantages of surya namaskar. Don’t carry out it randomly.
6. Take heed to your physique
A lady’s physique goes by a ton of adjustments on daily basis, particularly throughout being pregnant. You will need to hearken 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. In case you are not feeling as much as it, it is best to keep away from practising it relatively 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’re 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 ultimate step earlier than you stand up and begin your day. That is additionally the time when you’ll be able to spend a while along with your unborn child and join with it.
Methods to Do Solar Salutation Throughout Being pregnant – A Modified Sequence
The standard solar salutation yoga poses may be modified to really feel extra snug and to higher put together your physique for start as your tummy grows. These may be integrated into your each 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 space between your legs may be as per your stomach progress 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 maintain 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 preserving your knees bent, place your fingers between your toes on the mat or your shins. You may as well maintain 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 may be positioned exterior the left leg to create more room in your stomach within the later months. Bending the knee of the appropriate leg and inserting it on the mat can be acceptable. Furthermore, taking the appropriate leg additional in direction of the appropriate may also create area in your stomach.
- Exhale and transfer your left leg again for the plank pose (phalakasana). If you don’t want to place stress in your physique, decrease your knees gently onto the bottom to carry out this pose. For those who carry out the normal plank, don’t maintain this pose for an extended length.
- 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 number 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’ll be able to 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 return to a downward canine pose (Adho Mukha Svanasana). Preserve your legs wider aside for steadiness and stability. Within the later months, you’ll be able to both keep away from this pose or follow the milder tabletop variation.
- Inhale and produce your proper foot ahead for Ashwasanchalasana (low lunge). Comply with 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 number of little steps or transfer it alongside along with your hand.
- Exhale and slowly carry your left leg to the entrance with the appropriate leg. Place the left foot exterior 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).
For those who really feel snug and repeat your complete 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
Despite the fact that you’re performing modified surya namaskar, the advantages you acquire out of it are the identical as the normal follow. You’re gifted with a relaxed and relaxed thoughts with a provide of vitality 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 a lot of extra advantages, which have been listed beneath:
- Enhances blood and oxygen circulation because 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 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 steadiness.
- Assists in weight administration as you stretch and strengthen all of the muscle mass of your physique making up for good bodily train.
- Alleviates again and leg pains as the continual movement of asanas relieve you of ongoing muscular aches and pains by strengthening your again, legs, and core muscle mass.
- Supplies vitality all through the day by connecting physique, thoughts, and breath when carried out within the morning.
- Prevents pregnancy-induced hypertension as the mix of asana with breath strengthens your cardiovascular system which controls your blood stress.
- Prevents the onset of gestational diabetes by enhancing the manufacturing of insulin and lowering blood sugar ranges.
- Prepares the physique for childbirth because it makes your physique versatile and trains your thoughts to remain calm in aggravating conditions akin 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 a number of adjustments and a kind of adjustments may be to carry out a modified surya namaskar. In case you have been doing it even earlier than you grew to become pregnant, and don’t have any problems, you simply have to tweak it slightly bit. The advantages you’ll get will make this section straightforward to deal with.
