If you did Surya Namaskar before pregnancy, then you probably asked yourself: Do I have to stop now?! And if you haven’t tried it before, you might be wondering if pregnancy is even the right time to start.
Here’s the short answer. Surya Namaskar can be safe during pregnancy. But only if you follow the proper modifications, do them at the right time of day, and have approval from your doctor.
In this guide, I cover what the studies have to say, what to modify each trimester, which poses should be avoided, and when you should actually stop doing Surya Namaskar for real.
What Is Surya Namaskar and Why Do Pregnant Women Practice It?
Surya Namaskar, or Sun Salutation, is a set of 12 poses performed in a sequence that connects breath with movement. It strengthens the spine, shoulders, hips, hamstrings, wrists, and core — working out your whole body in one fluid series of movements.
Your body goes through a lot during pregnancy yoga classes. Your posture changes. Your muscles stretch to make room for your uterus. Your body produces a hormone called relaxin, which loosens your ligaments and joints in preparation for birth. Gentle movement can help you manage many of pregnancy’s common ailments.
The American College of Obstetricians and Gynecologists’ List of Safe Pregnancy Exercises includes modified yoga. In fact, ACOG says yoga is one of the safest types of exercise for expectant mothers. That’s because yoga decreases stress, promotes flexibility, and encourages focused breathing which is good for both you and your baby. Surya Namaskar is considered yoga, and when modified properly, can be great for pregnant people.
The One Rule That Overrides Everything Else
But before we breakdown modifications by trimester, let’s get this out of the way: Only do Surya Namaskar if you were already practicing it prior to pregnancy.
It’s not a good idea to start any new intense sequence while pregnant. Your body is doing enough just growing that little human! Adding new movements your body isn’t used to can create unnecessary tension or fatigue that your Yogiji instincts would otherwise know to avoid. If you aren’t already practicing Surya Namaskar, take a prenatal yoga class that will offer you gentle sequences that are safer and more beneficial for pregnancy.
Mrs. Swapnil Kaushik started Mom’s Preg Ladder as an internationally certified childbirth educator because she believes every mama should have access to informed, research-backed information not just blanket statements that don’t take into consideration where she is both in her practice and her pregnancy.
Surya Namaskar in the First Trimester: Proceed With Caution
Weeks 1-13 comprise your first trimester. is magnesium chloride safe during pregnancy Relaxin levels are at their highest during this time, according to a study published by the National Center for Biotechnology Information (NCBI), relaxin increases sharply until approximately week 12 and then levels off. As relaxin loosens your joints and ligaments, you’re more susceptible to overextending your body.
Furthermore, the risk of miscarriage is highest in your first trimester. Fatigue as well as nausea and dizziness are also common symptoms during this stage. By week 12, your baby has developed all organs, limbs, bones, and muscles.
Take it slow: Your practice should look dramatically different throughout your pregnancy.
– Cut down on your number of rounds. Even two or three gentle rounds is sufficient!
– Don’t force yourself into any posture. If you feel your abdomen tighten or discomfort, back out.
– Never practice alone. Make sure you have a qualified instructor attending you at all times.
– Contact your doctor. If you’re unsure if you should continue practicing, get explicit permission from your OB-GYN or midwife.
Additionally, if you experience morning sickness, practicing Surya Namaskar with its concentrated breathing exercises in the cool morning air can help. However, if you’re feeling under the weather, don’t push yourself.
Surya Namaskar in the Second Trimester: The Safest Window
Weeks 14 – 27 are known as the second trimester. Hormone levels even out, nausea disappears, energy increases, and miscarriage risk decreases dramatically. The general consensus amongst doctors and prenatal yoga instructors is that week 14-27 is the best time for a modified Surya Namaskar.
Why the second trimester? Your body has adapted to high hormone levels, your belly is noticable but hasn’t affected your center of gravity yet, and energy returns.
Modifications for Second Trimester:
Broaden your stance in all standing poses to allow room for your belly
Modify Chaturanga Dandasana (traditional plank pose) by dropping your knees and bending your elbows so your wrists are under your shoulders.
Omit Bhujangasana (Cobra Pose) altogether. It puts direct pressure on your belly and should be avoided at any stage of pregnancy
Modify Ashtanga Namaskar (Eight-Limbed Pose) by gently stepping back to the ground instead of putting pressure on your belly
Move through the 12 positions slowly and with intention. This isn’t the time for a vigorous, cardio version of Surya Namaskar.
Don’t be afraid to use props (a yoga block, bolster, or chair) whenever you need extra support.
A study in the Journal of Applied Physiology showed that pregnancy hormones aren’t limited to loosening pelvic ligaments. They also loosen joints and tendons all over the body! Just a reminder to take care of your joints in every pose.
Surya Namaskar in the Third Trimester: Significant Modifications Required
During the third trimester (weeks 28 – 40), your baby bump becomes larger, moving your center of gravity forward, accentuates the curve in your lumbar spine, and may seriously affect your balance. One ACOG recommendation advises against lying flat on your back after 20 weeks of pregnancy since this position compresses the inferior vena cava (a large blood vessel) decreasing blood flow to the placenta.
Many of the traditional Surya Namaskar postures trusted 10 pregnancy centres in india have you lying on your back or belly, so as written, the sequence cannot be done safely during late pregnancy without major modifications.
Let’s break it down for the third trimester:
The modified Sun Salutation for late pregnancy looks quite different from the original. Here is a safe, adapted flow:
- Mountain Pose (Tadasana) — stand with feet hip-width apart or wider, grounding through both feet
- Raised Hands Pose (Hasta Utthanasana) — inhale, raise arms overhead
- Standing Forward Fold (Uttanasana) — exhale, hinge at the hips with knees slightly bent; do not fold deeply
- Half Standing Forward Fold (Ardha Uttanasana) — inhale, hands to shins, chest lifted, gaze forward
- Modified Downward Dog — exhale, step back into a wide-legged downward dog with hands on the floor or on a chair
- Modified Plank — inhale, move forward with knees down, shoulders over wrists
- Return to Mountain Pose — exhale, place one hand on your heart and one on your belly; pause and breathe
Skip Cobra Pose, full Plank, Upward Dog, and any transition that requires you to lower your belly to the floor.
Poses Within Surya Namaskar to Avoid at Any Stage of Pregnancy
Regardless of trimester, these specific poses within the Surya Namaskar sequence carry risks that outweigh any benefit during pregnancy:
- Bhujangasana (Cobra Pose): Compresses the abdomen directly. Avoid at every stage.
- Ashtanga Namaskar (Eight-Limbed Pose): Places the belly on the floor. Avoid at every stage.
- Full Chaturanga (Low Plank): Intense core compression. Skip or substitute with knees-down modification.
- Urdhva Mukha Svanasana (Upward Facing Dog): Similar risks to Cobra. Substitute with a supported Cat-Cow instead.
- Supine poses after 20 weeks: Any position that requires you to lie on your back for an extended period should be avoided after the second trimester begins.
Deep backbends, deep twists, and poses that require strong abdominal engagement all fall into the category of postures best left out of a pregnancy yoga practice.
When to Stop Surya Namaskar During Pregnancy Entirely
- There are certain symptoms which signal you to STOP exercising altogether, not just modify. Stop doing Surya Namaskar if you experience any of these:
- – Vaginal bleeding or spotting
- – Feeling dizzy, lightheaded, or fainting
- – Chest pain or trouble breathing
- – Contractions during or after practice
- – Fluid leaking from your vagina
- – Decreased or lack of fetal movement after practicing
- – Severe abdominal or pelvic pain
- – Significant swelling in your legs, ankles, or face
- These are according to ACOG (2024). They are symptoms that tell you to stop exercising immediately and call your doctor. Remember these apply to any exercise you do when pregnant, Surya Namaskar included.
- In addition to these medical red flags, stop practicing if any of the following apply to you:
- – Your doctor has restricted you to bed rest
- – You’ve been diagnosed with placenta previa, preeclampsia, or cervical insufficiency
- – You are pregnant with multiples (twins, triplets, etc.) and your OB-GYN has advised you to limit physical activity.
- – You don’t feel comfortable (no form of asana practice is worth pushing through feelings of discomfort during pregnancy).
Real Benefits of a Modified Practice Done Right
Here’s how when modified appropriately and performed under expert supervision, Surya Namaskar for pregnancy is beneficial, as backed by science.
Alleviates back pain: Poses in Surya Namaskar warm up and tone your spine, shoulders, and legs which bear extra weight during pregnancy. Research published on NCBI in 2021 suggests that yoga during pregnancy helps relieve prenatal maternal stress. Moving your body regularly also helps combat back pain that plagues many pregnant women.
Decreases nausea: Mindful, rhythmic breathing practiced in Surya Namaskar may help relieve nausea. If you can get outside in the fresh air of morning during your first trimester, even better.
Improves sleep quality: Physical exhaustion from practicing gentle yoga and the calming of the parasympathetic nervous system response from slow breathing allow for more restful sleep.
Prepares you for labor: Increased hip flexibility, stronger pelvic floor, and familiarity with focused breathing through physical exertion all benefit you when it’s time to give birth. Parentune references prenatal yoga students who said regular practice throughout pregnancy may have helped them experience less pain during labor.
Mental health: When done safely, the physical benefits of exercise during pregnancy are coupled with mental health benefits. The ACOG states there is no evidence that prenatal exercise increases your risk of miscarriage, low birth weight, or early childbirth. Exercise does support both your mental and physical health.
Should You Practice Alone or With an Instructor?
Stick with a trained prenatal yoga teacher whenever possible, particularly if you are new to sequencing yourself. Real-time feedback is invaluable. Someone observing your movements will notice improper alignment, overstretching, or breath retention that you may be oblivious to while in the thick of it.
Our pregnancy yoga classes at Mom’s Preg Ladder are specifically crafted with this in mind: trimester-aware, modification-forward, and informed by certified childbirth education. From first trimester to third, never hesitate to practice with a professional. Supervised practice is always safer.
Do Not Skip Savasana
Whatever you do, don’t roll out of your session and immediately jump out of bed to start your day. Practicing Savasana lying in supported side-lying allows your body and nervous system time to assimilate the benefits of your movement practice. Plus it’s one of the few times in pregnancy that you can sit quietly with your own breath and tune into baby if you desire.
In your second and third trimesters, practice Savasana on your LEFT side instead of lying flat on your back. Place a bolster or folded blanket between your knees.
FAQs: Surya Namaskar During Pregnancy
1. Can I start Surya Namaskar for the first time during pregnancy?
No. If you have never practiced Surya Namaskar before, pregnancy is not the right time to begin. The sequence involves strength, balance, and breath coordination that take time to learn. Starting during pregnancy risks strain or injury. Instead, look for prenatal yoga classes designed for beginners, where poses are introduced gradually and safely modified for pregnancy from the start.
2. How many rounds of Surya Namaskar are safe during pregnancy?
There is no fixed number, and this varies by individual, trimester, and fitness level. In the first trimester, two to three slow, modified rounds is a common recommendation. In the second trimester, you may practice slightly more if you feel comfortable. Always let how your body feels guide the session length not a target number. Stop as soon as fatigue or discomfort sets in.
3. Is Surya Namaskar safe in the third trimester?
A significantly modified version can be safe in the third trimester for women who have been practicing throughout pregnancy and have their doctor’s approval. The traditional sequence is not appropriate. A chair-assisted or wide-stance modification that removes all floor-lying poses is far more suitable. Balance becomes a real challenge by this stage, so always practice near a wall or with a chair for support.
4. Which poses in Surya Namaskar should pregnant women avoid?
Avoid Cobra Pose (Bhujangasana), Eight-Limbed Pose (Ashtanga Namaskar), full Chaturanga, and Upward Facing Dog at all stages of pregnancy. After 20 weeks, also avoid any supine (lying on the back) positions held for more than a few seconds. Deep twists and high-intensity transitions should also be skipped throughout pregnancy.
5. Does Surya Namaskar help with labor preparation?
Yes, when practiced consistently and appropriately modified. The hip-opening positions, spinal flexibility work, and breath-awareness built through regular practice all support labor readiness. The focus on slow, controlled breathing is particularly useful for managing contractions. Discuss this with your prenatal yoga instructor and OB-GYN to build a routine that is genuinely tailored to where you are in your pregnancy.
