Prenatal Sun Salutation Sequence

The fluidity of the Prenatal Sun Salutation is designed to respect the physical limitations a woman faces in exercising during the 3 trimesters of pregnancy while continuing to offer the benefits of traditional yoga practice.  The physical benefits of yoga practice include increased circulation, muscle tone and flexibility as well as strengthening a women’s mind-body connection.  Pranayama is the breath work that is performed during every yoga class.  Deep, Ujjayi, breathing is practiced in rhythm with each movement.  This deep breathing calms the mind’s brain waves and the soul, bringing the practitioner a true state of clarity and relaxation.  Pregnancy is a time of constant change for a woman and this breath work aids in relieving stress.   Becoming aware of your breath and learning how to use it to calm and relieve stress, tension and physical discomfort is a beneficial tool during labor and childbirth.

I teach 6:15pm Tuesday Gentle Yoga and 6:15pm Thursday Vinyasa classes at NJ Yoga Zone in Margate.  Prenatal clients are welcome to either class!  www.njyogazone.com

Prenatal Sun Salutation

  • Stand at the front of your mat in Tadasana (mountain pose) with palms together at your heart (Anjali mudra) to begin.  Feet may be hip width to mat width apart, depending on comfort and belly size.
  • Inhale and sweep the arms out and up above your head, draw your palms together, into Urdhva Hastasana.  Keep your neck long as you slide your shoulder blades down your back and draw your gaze towards your hands.
  • Exhale, swan dive leading with your heart out and over your lower body.  Knees can be bent as you place your hands onto blocks.
  • Inhale ripples your spine up to a flat back, maintaining one long line thru the crown of your head thru your sacrum.  Shoulders remain peeled away from your ears.
  • Exhale back to a forward fold.
  • Inhale to bring your palms to the inside of your left foot as you extend your right leg long into a runner’s lunge.   Focus on stretching thru your right heel as you sink into the left hip.  Heart energy is shining forward; shoulders remain back, chin and gaze slightly up.   3-4 breaths.
  • Inhale as you draw your left foot back to meet the right in plank or modified plank (knees on the mat).
  • Exhale to a modified Chaturanga Dandasana; draw knees towards your body as you lower your heart to the mat.  Chaturanga Dandasana can be skipped if the pose feels like too much for you and go straight to Child’s Pose from plank.
  • Inhale lengthening the arms and pushing your body back to plank or modified plank.
  • Exhale to sit back into modified Child’s Pose or modified dolphin.  3-5 breaths.
  • Inhale to all fours (tabletop).
  • Exhale to step one foot at a time up to meet your hands and make your way back to Urdvha Hastasana.
  • Inhale return to Tadasana Anjali mudra.
  • Repeat sequence with lunge to other side.
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