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Sun salutation or surya namaskar is the first step of any yoga session. This goes for prenatal yoga as well. However, the prenatal sun salutation varies slightly from the default sun salutation pose. Here is a step by step guide on prenatal sun salutation.
Step 1
The first step in prenatal sun salutation is the Urdhva Hastasana or the raised arms pose. Start by standing straight with your feet slightly wide apart. Now take a deep breath while raising your rams above your head. Join both the palms above your head. Your arms should touch your heart as they go up.
Step 2
Now, the next step would be to bend in your knees. Your feet should still be parallel. Your joined palms should be exactly in front of your chest. This is known as the campers pose.
Step 3
Take a deep breath and press your palms against the floor while you are bending. Make sure that your hands are inside the feet. Take the right leg backward to form a lunge.
Step 4
The next pose is the downward facing dog. Exhale as you take your left leg too backwards, while your palms are still pressed against the ground. So, it is only your feet and palms that are touching the floor. Your body would be in the form of an inverted V.
Step 5
Inhale again and come forward to a plank position. This is similar to the previous pose. The only difference is that this time your body is in the form of a plank instead of an inverted V. Also, in this step only your toes touch the ground and not your feet.
Step 6
Exhale and drop your knees to the floor. Bend your elbows to the floor. So, only your lower legs are touching the floor. This is a variation of the chaturanga dandasana.
Step 7
Now you have to return to step 4, which is the downward facing dog. Exhale as you return to this pose. Push your body upwards while your palms and feet are still on the floor.
Step 8
Inhale again and bring your right foot forward to form a lunge. This is the same as step 3.
Step 9
Exhale and bring your left leg forward. Raise your hands and join your hands in front of your chest. You are back to the campers pose as practiced in step 2.
Step 10
Get up as you inhale. Raise your hands through your heart above your hand. Join both your palms. You are back to step 1 or the urdhva hastasana.
Go through these steps and begin your yoga session with prenatal sun salutation.
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