Supported Sun Salutations for Pregnancy

A Gentle Guide to Pregnancy-Safe, Supported Sun Salutations

During pregnancy, movement doesn’t need to disappear it simply needs to adapt so you can still feel comortable in the body as well as strong!

One of the most accessible and supportive ways to keep a steady yoga practice throughout pregnancy is through a modified, supported Sun Salutation. This short, flowing sequence helps maintain mobility, circulation, breath awareness, and mental clarity without unnecessary strain on the body.

From my experience teaching and practicing prenatal yoga, a slow, well-supported Sun Salutation can become a daily anchor: something you return to when energy is low, emotions are high, or your body feels unfamiliar.

This guide will walk you through a pregnancy-friendly Sun Salutation flow, using blocks and softer variations for every posture.

So what actually is it?!

• Traditional Surya Namaskara (Sun Salutation) is a dynamic sequence of postures designed to energize the body and mind – I have another post written on Surya A for beginners if you’d like to read that too. However during pregnancy, we adapt this sequence to:

  • Make space for the growing belly

  • Reduce pressure on the abdomen

  • Support joints and ligaments (especially as relaxin increases)

  • Encourage steady, calm breathing rather than intensity

  This version keeps the essence of the flow which is movement linked with breath while prioritizing safety, comfort, and nourishment.

  You do not need prior yoga experience to practice this.

  Before You Begin: A Few Important Notes

  • Always practice with your doctor or midwife’s approval

  • Move slowly and without force

  • Breathe through the nose if comfortable

  • Use blocks generously as they are not a “modification,” they are support

  • If anything feels uncomfortable, skip it

  Pregnancy yoga is not about pushing edges -> it’s about listening.

Let’s go over the postures!

Tadasana – Mountain Pose

How-to: Stand with feet hip-width apart for stability. Knees soft, arms relaxed by your sides or resting gently on your belly. Feel your weight evenly distributed through both feet.

Breath: Slow inhale and exhale.

Benefits:

• Improves balance and grounding

• Encourages postural awareness as the body changes

• Creates a moment of presence before movement

 

Urdhva Hastasana – Upward Hand Pose

How-to: Inhale and gently lift your arms overhead or out to the sides. Palms do not need to touch. Keep space in the ribcage and avoid compressing the lower back.

Breath: Inhale

Benefits:

• Encourages spinal length without compression

• Expands the chest for easier breathing

• Promotes circulation and energy

 

 

Uttanasana – Supported Forward Fold

How-to: Exhale and hinge forward with a wide stance, bringing hands to blocks. Let the head relax and keep plenty of space for the belly. Knees can stay bent.

Breath: Exhale

Benefits:

• Gently stretches the back and legs

• Encourages circulation to the upper body

• Helps relieve tension and fatigue

 

 

Ardha Uttanasana – Supported Half Forward Fold/ Halfway Lift

How-to: Inhale and lift halfway, hands on blocks. Spine long, chest broad, gaze down or slightly forward.

Breath: Inhale

Benefits:

• Strengthens the back muscles

• Improves posture

• Supports spinal alignment

 

 

Supported Plank OR Table Top

How-to: Step back into a knees-down plank or tabletop position. Blocks can be under hands to reduce wrist pressure. Keep the belly relaxed and spine neutral.

Breath: Steady breathing

Benefits:

• Strengthens arms and upper back

• Supports functional strength for pregnancy and postpartum

• Encourages core awareness without strain

 

 

Supported Backbend (Cobra or Elevated Chest Opening)

How-to: Lower down and gently lift the chest using arm support. Elbows stay bent, shoulders relaxed. This is a small, supported movement, not a deep backbend.

Breath: Inhale

Benefits:

• Counteracts forward-rounded posture

• Opens the chest and lungs

• Supports spinal mobility

 

 

Adho Mukha Svanasana – Supported Downward Facing Dog

How-to: Lift hips back into Downward Dog with hands on blocks and feet wide. Knees can stay bent. Focus on length rather than depth.

Breath: Exhale, then stay in position for 3-5 deep breaths before continuing 

Benefits:

• Relieves back tension

• Encourages circulation

• Creates a calming, grounding effect

 

 

Complete the cycle by repeating the first 3 postures in reverse (ardha uttanasana, uttanasana, urdhva hastasana) and finishing it off with the last and 11th posture in the cycle:

Samastitihi– Equal Standing Pose

How-to: Stand tall, hands on heart or belly. Notice your breath, your baby, and your energy.

Breath: Natural breathing

Benefits:

• Integrates movement and stillness

• Encourages connection with baby

• Grounds the nervous system

 

 

Overall Benefits of Pregnancy-Safe Sun Salutations

• Maintains strength and mobility

• Improves circulation

• Supports posture as the body changes

• Reduces stress and anxiety

• Encourages breath awareness

• Builds confidence in movement during pregnancy

Even a single round can be enough!

Contraindications

Avoid or modify this practice if you experience dizziness, bleeding, pain, or have been advised to limit movement. Always prioritize medical guidance and personal comfort.

Final Thoughts

Pregnancy yoga is not about achievement, it’s about relationship.
With your breath.
With your body.
With your baby.

This supported Sun Salutation is an invitation to move with care, trust, and presence exactly where you are, here and now in this transformational period of pregnancy where the body is constantly shifting.

Thank you for practicing with me 🤍
If you try this flow, let me know how it feels for you.

Sivi