Surya Namaskar A



Vinyasa Yoga During Pregnancy
Vinyasa yoga can be a supportive and empowering practice during pregnancy when it’s taught with intention. A slower, more spacious version of vinyasa helps build strength, maintain mobility, support healthy posture, and cultivate steady breathwork, all of which prepare the body and nervous system for labor. Instead of moving on every breath, prenatal-friendly vinyasa focuses on stability, alignment, and functional transitions. How you teach Surya A will look different depending on whether you’re in a general class or a dedicated prenatal class, but the core modifications remain the same. 

Teaching Surya A in a Non-Prenatal Class
If you are teaching a general vinyasa class and have one pregnant student in the room, you usually don’t have time to pause the whole flow to explain detailed modifications. It’s helpful to have a short, consistent script you can offer quickly so they can move safely without disrupting the rhythm of the class. 

A simple cue works well: “If you’re pregnant, place hands on blocks in your folds, making room for the baby, step instead of jump, hold plank instead of chaturanga, choose upward cow instead of up dog."

You can demonstrate right next to your student, allowing them to visually mirror the shape and stay connected to the sequence with confidence. Keep in mind, pregnant women only need to modify when it feels supportive to their body. Prenatal students don’t have to take every modification, just the ones that help them feel safe and comfortable.

Teaching Surya A in a Non-Prenatal Class
When you are teaching a dedicated prenatal class, or you don't teach a traditional breath call, you have more room for creativity. Instead of one-movement-per-breath pace, you can slow down each posture, hold poses for several breaths, and explore transitions with more intention. This gives space for breath awareness, pelvic floor support, and functional strength.

Prenatal-Safe Modifications for Surya A
Below are clear, reliable modifications you can use anytime you teach Surya A to pregnant students, whether in a mixed-level class or a prenatal-only setting.

1. Forward Fold (Uttanasana): 
Widen the feet and place hands on blocks, creating space for the belly. Near the end of pregnancy, there may be very little difference between Uttanasana and Ardha Uttanasana.

2. Step Back Instead of Jumping:
Jumping should always be avoided during pregnancy. Have the student step one foot back, then the other, into Plank pose. This protects the pelvic floor and reduces unnecessary pressure through the core.

3. Replace Chaturanga:
When a pregnant woman no longer feels comfortable or does not have enough room for Chaturanga, holding Plank is an option (knees can be down if needed). In addition, she may opt for the beginner version of the posture with knees down and only lowering halfway. 

4. Upward Cobra Instead of Upward-Facing Dog:
Upward-Facing Dog at some point may become straining on the abdominal wall and lower back. Upward Cow is a more gentle backbend, especially for later pregnancy. If you are teaching a dedicated prenatal class and have more time for setup, updog with a bolster is also a great option.

5. Walk Forward Instead of Hopping:
Replace any jumping transitions with a simple walk to the top or back of the mat. This maintains stability and keeps the pelvic floor safe.

Final Thoughts
Surya A can absolutely be a safe and beneficial part of Prenatal Vinyasa Yoga when modified thoughtfully. Whether you’re teaching a general class or a dedicated prenatal class, these simple adjustments allow students to move with confidence, comfort, and support throughout pregnancy.
If this guide was helpful and you want deeper support for teaching pregnancy safely and confidently, you can learn more about my Prenatal Yoga Teacher Training here. text.
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