Baby Salute! Pregnancy yoga Sun Salutation

Try this short sequence during pregnancy as a warm-up or as mini-practice if you don't have much time or energy.

pregnancy yoga sun salutation

This sequence is based on my class Pregnancy Yoga: Baby Sun Salute. It strengthens the legs, makes space in the side body, shoulders and hips, and helps keep your spine flexible. Please take a look at my yoga tips for pregnant women first so that you can practice safely.

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.

Tadasana - pregnancy yoga

2. Inhale, raise your hands along your center line, keeping your palms together.

Urdhva hastasana  - pregnancy yoga

3. Exhale, lower your arms to shoulder level and extend out through your fingers.

pregnancy yoga

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.

chair pose pregnancy yoga

5. Keeping your legs strong, inhale to the left, exhale come back to center.

chair pose twist pregnancy yoga

6. Inhale and turn your body to the right, exhale back to center.

pregnancy yoga

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.

pregnancy yoga squat pose malasana

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.

pregnancy yoga baddha konasana

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.

pregnancy yoga seated twist

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.

pregnancy yoga twist

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.

pregnancy yoga bird dog pose

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.

pregnancy yoga bird dog pose

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.

side stretch pregnancy yoga

14. Exhale and stretch to the left, inhale back to center again.

side stretch pregnancy yoga

15. Finish your Baby Salute in wide-legged Child’s Pose or come back up to Tadasana to carry on your practice.

pregnancy yoga

Related:

Prenatal yoga: tips for new and experienced yoginis
Surrender to change: a pregnant yoga teacher’s story

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Sandra Carson
Sandra CarsonWith nearly two decades of studying the body, mind and heart, Sandra Carson has developed a teaching style that aims to make your yoga practice more holistic. She is a Certified Anusara® teacher, an E-ryt500, YACEP (Yoga Alliance), a TRE® provider and Keto coach.