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Surya Namaskar during Pregnancy - Benefits and Precautions
Yoga is a great way of staying healthy and fit during pregnancy. Surya Namaskar is a group of asanas in yoga, which is a great total body work out. It is beneficial for improving blood circulation and strengthening various joints and muscles. Therefore, it is also a great way of keeping fit during pregnancy too. Here we shall discuss all doing Surya Namaskar during pregnancy, its benefits and what all precautions you must exercise.
Is It Safe to Do Surya Namaskar in Pregnancy?
The first and foremost thing to consider is can we do Surya Namaskar during pregnancy? The answer is yes; you can comfortably do Surya Namaskar during pregnancy. It is an ideal form of exercise and helps you work on every muscle of the body. It is not only good for your body but it also good for your emotional well-being too. You can effectively start doing Surya Namaskar during first-trimester pregnancy. However, please consult your doctor your doctor before doing Surya Namaskar during pregnancy.
Benefits of Surya Namaskar
Here are some of the benefits of doing Surya Namaskar during pregnancy:
1. Makes You Feel Energised
Pregnancy can make you feel extremely tired and exhausted, and this is because a lot is happening inside your body. Doing Surya Namaskar on a regular basis can help you regain your lost energy.
2. Helps You Adapt Better
Pregnancy makes your body undergo many physical and emotional changes. Practising this helps the body in adapting with various pregnancy changes in a better way.
3. Helps Your Mood Swings
You may find yourself going through various mood changes through the day. One moment you will be and the next you can be very sad. This is very normal during pregnancy. However, practising this will help you keep your mood swings under check.
4. Helps in Reducing Morning Sickness
Morning sickness is experienced by most pregnant women and practising this on a regular basis may help you keep your morning sickness at bay.
5. Improved Oxygen Supply to the Foetus
The breathing technique in Surya Namaskar involves deep inhalation and exhalation. This breathing techniques increases oxygen in your body and thus improves oxygen supply to the foetus as well.
6. Helps in Keeping Stress Levels Under Control
The hormonal imbalance in the body may make a pregnant woman go through a lot of emotions, and these may make a pregnant woman go under a lot of mental stress. Surya Namaskar is an effective way of reducing pregnancy-related stress.
7. Beneficial During Labour
Practising this on a regular basis during pregnancy and prove to be extremely beneficial during labour too. If you have been practising it regularly during your entire pregnancy, then the intensity of your labour pain may reduce to considerable amounts.
8. Helpful in Backaches and Leg Cramps
Surya Namaskar is very beneficial in strengthening the back muscles and spine. Back pain and leg cramps are very common during pregnancy. However, if you practise it on a daily basis, then you can reduce your chances of having backaches and leg cramps during pregnancy.
9. Helpful in Managing Hypertension
Hypertension may lead to serious complications during pregnancy and practising these exercises on a regular basis reduces your chances of suffering from hypertension.
10. Maintains Healthy Pregnancy Weight
Doing Surya Namaskar on a regular basis may ensure healthy weight gain during pregnancy, and thus it would keep off your weight woes.
11. Helps in Overall Well-Being
Practicing these exercises regularly during pregnancy helps in various physical and emotional aspects, and this is very beneficial for the overall well-being of a pregnant woman.
Modified Sun Salutation for Pregnant Women
Surya namaskar involves a group of asanas; however, some of these asanas may not be suitable for you as you progress with your pregnancy or when your pregnancy belly grows. Therefore, here we have the modified sun salutation for a pregnant woman that you can try during the later stages in your pregnancy.
Start with the mountain pose with your feet placed hip-width or more than that.
Inhale, Raise your arms over the head into Utthita Hastasana.
Exhale, Hinge from your hips while folding your legs into Uttanasana.
Inhale, Get your hands towards your shin and with your chest forward, look towards the top of your yoga mat into Ardha Uttanasana.
Exhale, While still looking forward get into Downward Facing Dog Pose.
Inhale/Exhale, Move forward with your shoulders over your wrists and with your knees bent, into a modified plank.
Inhale, Kneel your shin and arch your upper back by taking your hands back.
Exhale, Tuck your toes inside and move your hands forward and lift your pelvis up into Downward Facing Dog Pose.
Inhale, Take your hand back towards your feet by keeping your knees aligned with your spine into Ardha Uttanasana.
Exhale, Fold the legs, let your spine hand and release into Uttanasana.
Inhale, Bend your knees a bit and lift yourself up, let your hands reach forward and up too.
Exhale, Get back to mountain pose by placing your one hand on your heart and the other on your belly.
If you feel calm and relaxed and you are breathing normally, you may repeat the modified Surya namaskar a few more times. However, it is recommended that if you feel uneasy or uncomfortable at any given point, stop and discontinue.
Precautions to Take While Doing Surya Namaskar
Here are some things to remember during pregnancy:
1. Get Professional Assistance
Surya Namaskar has many benefits for a pregnant woman, but it is always advisable to seek professional assistance to know the correct way of doing it during pregnancy. If you do not follow the correct way of doing the asanas you may not be able to get the benefits and on the other hand it may harm you or your baby.
2. Do it Regularly
You can avail its benefits only when you are doing it on a regular basis. Random practice may not prove to be that fruitful for you during your pregnancy.
3. Practise Shavasana
You should not undermine the importance of shavanasa after you finish doing Surya Namaskar. If you feel the need to relax and calm yourself in between your Surya Namaskar session, you may do that too.
4. Be Gentle in Your Movements
It is important that you perform all your asanas in a gentle and deliberate manner. Do not force yourself or perform any asanas if you feel any kind of discomfort or pain.
5. Refrain from Doing Surya Namaskar in Case of Complications
If you have any kind of complications in your pregnancy, it is recommended not to strain your body by doing any kind of physical workout without your doctor’s content. Any kind of complications put you under risk and doing Surya Namaskar may further increase your complications.
6. Consult Your Doctor
No matter how healthy or fit you are, you should never start doing Surya Namaskar on your own or without your doctor’s consent. Every pregnancy is different and what may be good for one may not be so for the other. Therefore, your doctor is the best person to guide you if you can safely do Surya Namaskar during pregnancy or not.
The above-mentioned are some of the benefits and tips for practising this yogic exercise during pregnancy. However, it is important that you follow the correct way of doing the asanas and thus take guidance from an expert before you start doing it on your own.
Also Read:
Yoga Asanas for Normal Delivery
Yoga during Pregnancy
Abdominal Exercises during Pregnancy
Exercises for Easy Labour and Delivery Read more
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Nikitha has added a new answer
Expecting Mom due in 9 months
8 mins ago
Q. i missed my periods on 5 but when I checked in the morning urine that is not showing positive but when I check now I can see faint line ... why this is happening
Nikitha
Mom of a 9 yr 5 m old boy
7 mins ago
A. hello the result it will not accurate and it may be better if you can check after a week or you can also contact your gynecologist and she will be able to guide you accordingly which will be better and also safe usually you can get an accurate result after 15 days from missed lmp date
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Maas Kolhapuri
Kolhapur is famous for its spicy food, and so is the dish Maas Kolhapuri. This fiery dish is prepared from a variety of spices and the pungency is flared up by the use of red chillies. Maas Kolhapuri, when served with chapathis or rice, will make for a spicy treat that will make you run for water with every bite of its peppery piquancy.
Serves
Preparation Time
Cooking Time
7 People
15 - 20 min (30 min – Marination)
40 - 45 Minutes
Ingredients
1 kg mutton, cut into small pieces
3 onions, chopped
2 tomatoes, pureed
1 tbsp ginger garlic paste
2 tbsp red chilli powder
2 green chillies, chopped
1/2 cup dry coconut, grated
1 tsp poppy seeds
1 tsp coriander seeds
1 tsp fennel seeds
4-5 black peppercorns
2 tbsp coriander leaves, chopped
3 tbsp oil
1 bay leaf
1 tsp garam masala
1 tbsp kolhapuri masala
2 tbsp coriander powder
1 tsp turmeric powder
1 inch cinnamon
2-3 cloves
1-2 cardamom
Salt to taste
Method
Step 1
Wash mutton with enough water.
Step 2
Marinate mutton with ginger garlic paste, turmeric, salt and keep it aside for 25 - 30 minutes.
Step 3
Grind poppy seeds, fennel seeds, coriander seeds, pepper, coconut and red chilli powder to form a smooth paste.
Step 4
Pressure cook the marinated mutton for 20 - 25 minutes.
Step 5
Heat oil in a pan. Add bay leaf, cinnamon, cardamom and cloves. Saute it well.
Step 6
Add chopped onion and sauté until it turns golden in colour.
Step 7
Next, add green chillies and tomato puree. Saute for 5 minutes.
Step 8
Add coriander powder, kolhapuri masala, garam masala and saute.
Step 9
Add ground paste and cook for 2 minutes.
Step 10
Add cooked meat and cook for another 10 - 15 minutes.
Step 11
Switch off the flame and garnish the curry with coriander leaves.
Nutritional Information
Calories
404 K cal
Proteins
41.9 g
Fats
22 g
Carbohydrates
8.7 g
Cholesterol
131 mg
Sodium
153 mg
Potassium
689 mg
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In Conversation With Nidhi Pathak, Mommy Bloggers of Bangalore
What do Moya Caddy, Donna George and Nidhi Pathak have in common? They are the ladies who run an amazing support system for all Bangalore moms. Yes, really! The women behind the Facebook group ‘Mother Bloggers of Bangalore’, these determined ladies have helped create a loving ecosystem for all things mommy. However, neither did they start the group for this reason nor did they envision their success. Here's how it all started...
Mommy Bloggers of Bangalore took birth in 2015. A working mom cum blogger, Nidhi was disappointed when her blogging took a backseat due to her career. In order to keep herself and fellow mommy bloggers motivated to blog, she started this group. Today, she is the admin, and fellow mommies and blogger friends Moya Caddy (founder of the wildly popular Facebook group Mums of Bangalore) and Donna George help her maintain the group.
In today’s social media revolution, nothing is insulated from the internet. But when you can use the internet to further something that makes you so happy, it’s a win-win, right? Not only do blogs act as an outlet for our apprehensions, fears and joys as a mom, but they also let us voice our opinion and take a stand on issues that matter.
“Social media, including blogs, has empowered parents by creating awareness, alerts and a reliable support system. For instance, last year's child rape issue in Bangalore had shaken the entire city and the ensuing social media storm made the authorities answerable."
Unlike many other Facebook groups, the members here believe in peaceful coexistence. Generally speaking, it is easy for people to be polite when they have a similar point of view. The trouble arises when their opinions clash with each other. And due to the anonymity of the Internet, people tend to be far more rude and intolerant than they are in face to face interaction. Nidhi says, “There are no controversies or debates. Every member listens to the others' view and always agrees to disagree in a respectful manner. All members are happy to help each other and they bond really very well.”
Surprised? Well, there's a simple reason behind the peace and camaraderie on the group. All the members are laser focused on just one thing – mommy blogging. Becoming a parent can put so many things on the backburner. In this scenario, blogging is both therapeutic and liberating. The members talk about everything - from getting more readers and visibility for their blogs to guest blogging and opportunities on other writing platforms. Since mommies typically have tons of challenges and responsibilities, the group is a constant motivation for them to blog. The in-house contests, events and activities, monthly workshops for moms and other quarterly sessions help them take out time for themselves and for their passion. Not just that, Mommy Bloggers of Bangalore also participates in networking and blogging meets to help moms stay connected to their readers and grow within the blogging eco-system.
Quick Starter: How Can Stay-at-Home Moms Earn Through Blogging?
Each new day brings new learnings for the mommy bloggers in the group. They learn to better their art, to cater to more readers, and to stay energised and dedicated to blogging even after hour after tiring hour of mommy-chores. Nidhi has long-term goals for this wonderful, close-knit community. “I aim to conduct regular mother bloggers meet and workshops that help each member to share, connect, learn and grow their blogs in respect with audience and commercials.”
All this has probably made you wonder how you can get started on your own blog too, right? Well, truth be told, blogging is tough, especially when you don't know what to blog about. But don't worry, Nidhi has a message to help all you mommy bloggers in the making – and this is also a mantra she lives by.
“Don't start a blog just because everyone around you is doing it. And just because you are mom, you don't have to always blog about motherhood or parenting. You can create a powerful blog by simply following your passion and hobbies, like blogging about arts, craft, fashion, gadgets...anything and everything under the sun.” Read more
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Guardian of 0 children
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Q. #asktheexperts can i go for long trips with my 7 months old baby
Mohammad amin
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5 hours ago
A. if you are comfortable then go
Dr Sameer awadhiya has added a new answer
Expecting Mom due in 4 months
8 hours ago
Q. #asktheexperts plz suggest me medicine for toothache
Dr Sameer awadhiya
Paediatrician
6 hours ago
A. A proper assessment is required here so regarding this it is vmore favourable to contact your local doctor and accordingly he will guide in a proper manner.
If any more queries you can tgake online consultation on the platform for a detailed discussion .
shilpi Bhandari has added a new answer
Mom of a 3 yr 5 m old child
6 hours ago
Q. 3.5 saal ki bacchi ko vomitab syrap kitni or kab den khane se phle ya khane ke bad??
shilpi Bhandari
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A. hello dear u can give it before but if child is vomiting regularly then don't keep on giving medication like this u need to know the reason it might be infection so please consult with the doctor for that
Dr Ghouse has added a new answer
Expecting Mom due in 9 months
2 hours ago
Q. i missed my periods 3 days ago today I checked then this result come. but when I checked yesterday afternoon the result is the second attachment . why this is happening I am confused 😕
Dr Ghouse
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2 hours ago
A. you had to wait few days this can be delayed periods. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
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2 hours ago
Q. i missed my periods on 5 my result is attached but when I checked in the yesterday afternoon it was little bit dark why this is happening and what to do
Dr Ghouse
Paediatrician
2 hours ago
A. at present it is negative please wait few more days. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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