This sequence is based on my class Pregnancy Yoga: Baby Sun Salute. Based on Sun Salutations, it strengthens the legs, makes space in the side body, shoulders and hips, and helps keep your spine strong and flexible. Please take a look at my yoga tips for pregnant women first.
You might like to have a bolster or stack of cushions ready behind you to sit on in Malasana (Squat Pose).
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Pregnancy Yoga Sun Salutation
1. Starting in Tadasana with your feet at least hip-width apart, bring your palms together in Anjali Mudra.
2. Inhale, raise your hands along your center line, keeping your palms together.
3. Exhale, lower your arms to shoulder level and extend out through your fingers.
4. Inhale, bring your arms in front of you taking hold of each opposite elbow. Exhale and bend your knees, move your chest forward coming into a modified Utkatasana / Chair Pose.
5. Keeping your legs strong, inhale to the left, exhale come back to center.
6. Inhale and turn your body to the right, exhale back to center.
7. Take your feet wider apart and turn your toes out. Exhale, bend your knees coming into a squat sitting on your bolster. Stay here for a few breaths extending your spine long.
8. Bring your hands behind you and the soles of your feet together in Baddha Konasana. Root through the hips and inhale extend through the spine.
9. Bring your right hand to your left knee and exhale twist to the left – keep the twist mainly in your upper body. Hug your baby into your core as you twist. Inhale back to center.
10. Place your left hand on your right knee and exhale to the right. Again, the twist is mainly in your upper back and shoulders, if you feel any discomfort in the twist come out of the pose. Inhale back to center.
11. Come onto your hands and knees with your shoulders above your wrists and hips above your knees. Firm your baby into your core. Press through your left hand and right knee. Inhale extend your right arm forward and then your left foot behind you – you can keep the toes of your left foot on the mat for extra stability or raise your foot to hip level. On your next exhale lower back to your all fours start position.
12. Repeat on the other side firming through the right hand and left knee this time as you raise the opposite arm and leg. Exhale and bring your hips back to your heels – you can take a wide-legged Child’s Pose here.
13. Come to sit upright on your heels or your bolster. Inhale, raise your arms out and up. Link your fingers and turn your palms to face out. Inhale, extend through the spine. Exhale and stretch to the right. Inhale come back to center.
14. Exhale and stretch to the left, inhale back to center again.
15. Finish your Baby Salute in wide-legged Child’s Pose or come back up to Tadasana to carry on your practice.
Related:
Prenatal yoga: tips for new and experienced yoginis
Surrender to change: a pregnant yoga teacher’s story
