Is Surya Namaskar Safe During Pregnancy

The beautiful phase of pregnancy is full of nervousness and excitement. Giving someone else priority over yourself is a choice one makes when becoming a mother. Even though she is not aware of the rights or wrongs, the mother makes every little and big attempt to do everything right. During pregnancy, the mother keeps getting lessons from the elders and the experienced. Apart from being happy and eating healthy, every common notion is to do Surya Namaskar, as it is good for both the mother and the baby.

Video of Is it Safe to Practice Surya Namaskar During Pregnancy?

Is it Safe to Do Surya Namaskar During Pregnancy?

Yoga is one of the most beneficial and safest physical activities during pregnancy. Suryanamaskar practice is the most widely adopted sequence of asanas and it is considered one of the safe yoga asanas (1). However, a woman is most vulnerable during pregnancy, so we cannot guarantee complete safety. Several criteria determine safety, one of which is the pregnant woman’s level of physical fitness. So it is better to get permission from the doctor before practicing Surya Namaskar.

List of Top Ten Benefits of Surya Namaskar During Pregnancy

The best way to keep one healthy and fit during pregnancy is to do yoga. Surya Namaskar refers to a collection of asanas, which is an entire workout of the body. It even helps with blood circulation and imparts strength to the joints as well as muscles. It is beneficial to practice Surya Namaskar early in the morning. The early morning sun rays are a rich source of vitamin D, which is necessary to have strong bones and clear vision.p

There are umpteen benefits to doing the same and ten of them are enumerated below:

1. Upsurges the Oxygen Supply to the Fetus

Repeated breathing patterns while doing Surya Namaskar improve cardiovascular health and oxygen-rich blood supply to all organs (2). The oxygen level in the body increases significantly due to repetitive inhalation and exhalation, offering more oxygen as well as blood to the fetus.

2. Prepares the Body For Pregnancy Changes

Surya Namaskar is a collection of asanas and the body needs to be well-coordinated to get used to all sorts of internal as well as external changes that take place during the pregnancy phase. The postures involved in Surya Namaskar strengthen your back and pelvic muscles (3). You will require this strength very much as you advance in pregnancy.

3. Prepares the Mind to Adjust to Pregnancy Changes

Yoga, especially morning yoga such as Surya Namaskar, has a soothing effect on your mind (4). Keeping calm is important amidst the turbulence of the body and mind during pregnancy. Surya Namaskar helps to calm down the mind greatly, helping it to accept all types of changes in a better manner, as some women get irritated with the physical changes that take place in the body.

4. Helps in Facing All Types of Mood Swings

Hormonal changes during pregnancy lead to weakness, irritation, and emotional instability (5). Thus, mood swings are common during the pregnancy phase. As discussed, it is more often the result of increasing hormonal changes that take place during pregnancy. Surya Namaskar, one of the yoga asana, helps to ease off the mood changes brought about by hormone balance issues (6).

[Read : Pregnancy and Mood Swings!]

5. Enhances the Energy Spurts

It is stated that performing Surya Namaskar first thing in the morning increases energy levels throughout the day. Surya Namaskara is more likely to activate the Pingala nadi or Surya nadi, increasing the body’s energy level. Additionally, Surya Namaskar enhances the body’s capacity to absorb glucose, and the endocrine surge usually leads to better circulation and prolonged high energy levels (7).

6. Lessens the Labor Pain

Surya Namaskar involves backward and forward bending and other postures that aid in stretching and flexibility of the pelvic muscles. The flexibility of the pelvis will help you get a quick labor.

7. It Helps in Having a Healthy Weight Gain

The women who practice Surya Namaskar during pregnancy always stay fit and gain weight in a healthy manner. Surya namaskar is usually done in the early morning. Early rising and exercising will increase your hunger (8). Hence, the pregnant woman can have a varied breakfast and gain a healthy weight during pregnancy when she makes Surya Namaskar her everyday routine.

8. Helps in Lowering the Morning Sickness Level

The most common symptom during pregnancy is the morning sickness which happens in the first trimester and can be greatly reduced by doing Surya Namaskar. Suryanamskar involves breathing in and out. A pregnant woman can avoid the feeling of nausea by breathing fresh air in the early morning.

9. Helps to Relieve Back Pain and Leg Cramping

Surya Namaskar helps to offer flexibility to the spine, back, shoulder, and legs. Overall, yoga helps to combat back pain (9) which is a common complaint during pregnancy. This can be counted as a series of prenatal exercises that involve the exercise of the lower back, hips calves, etc. All this stretching will help moms-to-be manage their pregnancy cramps and pain.

10. Helps in Gestational Diabetes and Hypertension

Surya Namaskar can reduce the risk of gestational diabetes and hypertension by improving blood and insulin circulation in your body (10).

[Read: Gestational Diabetes]

The Importance of Proper Breathing Techniques While Performing Surya Namaskar During Pregnancy

Proper breathing practice during pregnancy reduces stress and anxiety and increases the oxygen supply to the fetus. Performing proper breathing techniques while doing Surya Namaskar is important to:

Supply sufficient oxygen to the mother and the baby
Energize your body and mind from within
Prevents hypertension during pregnancy by relaxing your mind
Strengthen the lung as well as pelvic floor muscles for the process of childbirth
Prevents overheating of the body

So follow a systemic rhythm of breathing while holding a posture or releasing it while doing Surya Namaskar.

8 Important Points to Keep in Mind While Doing the Surya Namaskar During Pregnancy

Here are a few points that should be remembered while doing the Surya Namaskar during pregnancy.

1. Consult the Doctor Before Starting the Practice of Surya Namaskar

It is highly recommended to seek medical advice before continuing the Surya Namaskar while pregnant. There are times that even if one feels fit, there are situations that need less physical stress so the medical practitioner is the best bet to be referred to.

2. Never Do it in Case of Complications During Pregnancy

Surya Namaskar is a complete no for all the mothers who have been advised bed rest. Avoid this practice if you have any complications during pregnancy. If you have any complications in your pregnancy, avoid doing the Surya Namaskar so as to stop the routine practice at once.

[Read: When NOT To Exercise In Pregnancy?]

3. Stop Immediately, Even if You Feel Slightly Discomfort

The phase of pregnancy has to be dealt with the utmost care and a simple mistake can worsen the condition of both the mother and the baby. Thus, in the event of any discomfort, it is best to stop at that very moment.

4. Be Gentle and Calm

Pregnancy is a time when one ought to be gentle with their movements without straining the back or the abdomen. Never forcefully do the Surya Namaskar as done prior to the conception period. Always go slow and then increase gradually, considering the comfort levels.

5. Take The Professional Guidance

In the case of trying Surya Namaskar, it is best to do it under the guidance of a professional instructor, as it can have adverse effects if not done properly.

6. Be Cautious While Doing the Seventh Step

One should be cautious that no pressure should be put on the belly as it can cause discomfort, which is not good for the baby and the mother-to-be.

7. Never Go Beyond the Limitations

During pregnancy, the energy levels are not as high as compared to other phases; thus, once one starts to feel exhausted, it is best to step and not take the risk of over-stretching.

8. Never Omit Savasana

Savasana is the last and final step after the completion of Surya Namaskar. It is thus best not to skip this step.

Surya Namaskar During the First Trimester

While performing Surya namaskar during the first trimester of pregnancy, you

You should seek permission from your doctor.
Perform it in the presence of a professional trainer.
Don’t exert yourself too much.
Should minimize the number of Surya Namaskars. Do it as long as you are 100% comfortable.

Surya Namaskar During the Second Trimester

While performing Surya Namaskar during the second trimester of pregnancy, you

You can increase the number of Surya namaskar as your pregnancy is more or less stable now. However, keep in mind that you cannot do as much as during the pre-pregnancy period.
You should ensure the room in which you perform this yoga is well-ventilated.
Sip some water during the breaks to avoid feeling dry.
Give yourself enough space for your growing belly.

Doing Surya Namaskar During the Third Trimester

While performing Surya Namaskar during the third trimester of pregnancy, all the points that you should follow during the second trimester are relevant. Also,

If you feel pain or discomfort, immediately stop doing Surya Namaskar.
As your pregnancy belly will be huge during this trimester, balancing will not be easy. Therefore, be extra careful not to slip.
When you bend, always bend the hips and not the back.
It is quite natural that you cannot keep your legs together because of your huge tummy. So the postures can deviate a little from the way you did it during pre-pregnancy.
In step seven of Surya Namaskar, you have to rest on the belly. However, during the third trimester, never attempt to rest on your tummy. Instead, by using your hands and legs, make certain that your tummy does not touch the floor. Also, never hold this position for too long.

Thus, practicing Surya Namaskar yields fitness, but at the same time, it needs a lot of care. Being a mother is one of the most blessed and challenging jobs in the world, so it must be done vigilantly to keep both the mother and the baby secure, healthy, and happy.

FAQ’s

1. When Should I Stop Surya Namaskar During Pregnancy?

You can practice modified Surya Namaskar with precautions throughout your pregnancy. But as you advance in pregnancy, the extra body weight and baby bump can shift your center of gravity and make you fall easily. So stop doing Surya Namaskar during pregnancy whenever you feel it is not safe anymore.

2. Can Surya Namaskar Be Done On An Empty Stomach During Pregnancy?

Yes, ideally, you should do Surya Namaskar on an empty stomach at dawn. The purpose of Surya Namaskar is to welcome the first lights of the sun to bring purity and freshness to you. Doing Surya Namaskar with an empty stomach signifies purity and agility of body and soul.

3. When Is The Best Time To Do Surya Namaskar During Pregnancy?

The best time to do Surya Namaskar is at dawn or sunrise. You will have to face towards the sun or in an east direction to do Surya Namaskar. But if you miss the sunrise, do not worry; you can do the Surya Namaskar anytime as a workout.

4. Can I perform Surya Namaskar Without Bathing During Pregnancy?

While bathing before Surya Namaskar is ideal, it is not advisable for you during pregnancy to bathe at dawn every day. So you can bathe before Surya Namaskar if you want to but there is no problem with doing it without a bath. But do not go for a bath immediately after Surya Namaskar or any workout.

5. Can We Do Surya Namaskar in a Closed Room During Pregnancy?

Performing Surya Namaskar in a closed room is not as beneficial as if it were done in the open air. Sungazing in the morning strengthens our ocular muscles. The fresh and pure morning air gives us energy for the entire day. So try to perform Surya Namaskar in an open space during the morning.

6. Can I Eat Immediately After Surya Namaskar?

It is not a good idea to eat immediately after Surya Namaskar. Wait at least 30 minutes after Surya Namaskar to eat anything. You can utilize the time while doing other pregnancy-friendly asanas and pranayamas.

7. What Should We Not Do After Surya Namaskar?

You should not do any heavy physical activities immediately after Surya Namaskar. Avoid bathing for at least 1 hour after Surya Namaskar to cool down your body naturally after exercise. Also, you should not eat anything for at least 30 minutes after Surya Namaskar.

Reference:

Insights on Surya namaskar from its origin to application towards health – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/#bib38]
Acute effects of Surya Namaskar on the cardiovascular and metabolic systems – [https://pubmed.ncbi.nlm.nih.gov/21665111/]
Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/]
Insights on Surya namaskar from its origin to application towards health – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/]
Hormones in pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3640235/]
Effects of Yoga for Coping with Premenstrual Symptoms in Taiwan—A Cluster Randomized Study – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10138357/]
Role of Surya Namaskar in improving strength, flexibility and diseases of various biological system – [https://ijcrt.org/papers/IJCRT2211151.pdf]
Consistent Morning Exercise May Be Beneficial For Individuals with Obesity – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7492403/]
Yoga for pain relief – [https://www.health.harvard.edu/alternative-and-integrative-health/yoga-for-pain-relief]
Therapeutic Role of Yoga in Type 2 Diabetes – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/]