NORMAL DELIVERY TIPS !

 

                         NORMAL DELIVERY EXERCISES

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                            THERE ARE SOME YOGIC TECHNIQUE WHICH CAN ENSURE A NORMAL DELIVERY IF PRACTISED REGULARLY IN THE NINTH MONTH TILL THE DATE OF DELIVERY.

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                                  KAK GATI ❤❤

https://www.saranyavibes.com/2025/09/diet-plan-for-pregnancy-womens.html

• SIT IN SQUATTING POSITION WITH THE FEET APART AND THE BUTTOCKS ABOVE THE HEELS.
•  PLACE THE PALMS OF THE HANDS ON THE KNEES.
•  TAKE SMALL STEPS IN THE SQUATING POSITION.
•  TRY TO KEEP THE KNEES FLEXED SO THA TTHE BUTTOCKS ARE NOT MOVED AWAY FROM THE HEELS WALK EITHER ON THE TOES OR THE SOLES OF FEET, WHICH EVER IS COMFORTABLE.
•  AS YOU TAKE A STEP FORWARD BRING THE OPPOSITE KNEE TO THE FLOOR.
•  TAKE AS MANY STEPS AS POSSIBLE, UP TO  20, AND THEN RELAX IN SHAVASANA.

                              BREATHING : NORMAL BREATHING.

 

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                           ADHOMUKHI SHWANASANA

❤❤

•                       STAND WITH SPINE ERECT, FEET TOGETHER AND HANDS BESIDE THE BODY. RELAX THE BODY.
•                       DISTRIBUTE THE WEIGHT OF THE BODY EVENTLY ON BOTH FEET.
•                           SLOWLY BEND FORWARD, FIRST BENDING THE HEAD, TAKING THE CHIN TOWARDS THE CHEST, THEN BENDING THE UPPER TRUNK, RELAXING THE SHOULDERS FORWARD AND LETTING THE ARMS GO LIMP.
•                      BEND THE MID TRUNK AND FINALLY THE LOWER TRUNK.
•                        WHILE BENDING FORWARD IMAGINE THAT THE BODY HAS NO BONES OR MUSCLES. DO NOT STRAIN OR FORCE THE BODY.
•                      BRING THE FINGERTIPS AS NEAR TO THE FLOOR AS POSSIBLE.
•                    RELAX THE BACK OF THE NECK AND BEND IT LOSSELY TOWARDS THE KNEES.
•                    DO NOT TRY TO TOUCH THE FOREHEAD TO THE KNEES.
•                         TAKE THE LEFT FOOT BACK BESIDE THE RIGHT FOOT SIMULTANEOUSLY, RAISE THE BUTTOCKS AND LOWER THE HEAD BETWEEN THE ARMS, SO THAT THE BACK AND THE LEGS FORM TWO SIDES OF A TRIANGLE.
•              LEGS AND ARMS SHOULD BE STRAIGHT IN THE FINAL POSITION.
•                        TRY TO KEEP THE HEELS ON THE FLOOR AND BRING THE HEAD TOWARDS THE KNEES.
•                  DO NOT STRAIN YOURSELF. HOLD THE POSITION AS LONG AS YOU ARE COMFORTABLE.
•                    REPAT 3 TIMES.

                 💟💟         CHILDBIRTH

                         THE MONTHS HAVE FLOWN BY AND NOW IS ALMOST TIME FOR THE BABY TO ARRIVEL! YOU HAVE PROBABLY CREATED A BIRTH PLAN BY NOW AND ARE EAGERLY ANTICIPATING MEETING YOUR NEW LITTLE ONE. BUT NOW IS ALSO AN EMOTIONAL TIME FOR YOU AND YOU MAY BE EXPERIENCING WORRIES AND FEARS ABOUT YOUR LABOUR AND DELIVERY. MANY PREGNANT WOMEN ESPECIALLY FIRST TIME PREGNANT COME TO ME AND ASK WHAT THEY SHOULD EXPECT AND DO AT THE MOMENT OF BIRTH. THEY ARE OFTNE APPREHENSIVE ABOUT THIS EVEN BECAUSE THEY THINK THAT GIVING BIRTH IS EXTREMELY RISKY AND DANGEROUS, AND WHATEVER HAPPENS, CHILDBIRTH CAUSES THE MOTHER GREAT PHYSICAL PAIN.

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                           THE PRACTICE OF YOGA HELPS THE FUTURE MOTHER TO OVERCOME AND PREPARE HER EFFECTIVELY FOR THE EVENT. YOGA REMEDIES THIS BY CONSTITUTING A DISCIPLINE, WHICH TEACHES MOTHER-TO-BE HOW TO REMAIN CALM AND SELF-CONTROLLED, AND HOW TO RELAX AND BREATHE CORRECTLY DURING THE DIFFERENT STAGES OF CHILDBIRTH.

                        THE MOTHER SHOULD AVOID RESISTANCE, FEAR AND IRRITATION, FOR ALLOWING EVERYTHING TO HAPPEN CALMLY AND SERENELY. A WOMEN, WHO TENSED, WILL FEEL PAIN BECAUSE SHE IS RESISTING AND THEREBY HINDERING THE CHILD FROM EMERGING. SUCH A STATE OF MIND LEADS TO GENITIAL TENSION AND CAUSES SUFFERING BY  BLOCKING THE SMOOTH, PAINLESS BIRTH OF THE INFANT. THE PRACTICE OF YOGA DEVELOPS THE ABILITY TO RELAX ONCE THE CONTRACTIONS BEGIN, STILLS THE FUTURE MOTHER'S FEAR, AND HELPS HER LEARN THE REQUIRED PATIENCE AND CALM SO THAT SHE CAN CO-OPERATE MORE EFFECTIVELY AT THE MOMENT OF BIRTH. THE MORE CONFIDENCE AND SELF-CONTROL SHE POSSESSESS, THE LESS PAIN SHE WILL FEEL.

                           CHILDBIRTH NORMALLY TAKES PLACE IN THREE STAGES :

1. DILATION.
2.  EXPULSION.
3.  DELIVERY

                         LABOUR

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                         THE WORD LABOUR PAIN BRINGS GOOSE PIMPLES TO EVERY EXPECTING MOTHER. IN LITERATURE AND IN FILMS, CHILDBIRTH IS CHARACTERISTICALLY PORTRAYED AS PAINFUL AND TERRYFYING WITH THE DELIVERING MOTHER SHOWN WRITHING IN UNBEARABLE PAIN. IN REALITY, THIS IS NOT TRUE. IN FACT, CONTRARY TO THE POPULAR BELIEF, WHILE DELIVERING IN A RELAXED STATE MOTHERS MAY NOT FEEL THE LABOUR PAIN AS "PAIN" AT ALL. GOING THROUGH THE LABOUR DURIN PREGNANCY IS A PROCESS OF BRINGING YOUR CHILD INTO THE WORLD. DEVELOP A POSITIVE FEELING ABOUT LABOUR. PREPARE YOURSELF FOR LABOUR AND DELIVERY AND PLAN FOR COPING WITH IT. ALLEVIATING YOUR ANXIETY ABOUT PAIN IS ONE OF THE BEST WAYS TO ENSURE THAT YOU WILL BE ABLE TO DEAL WITH IT WHEN THE TIMES COMES.

PAIN DURING LABOUR IS CAUSED PRIMARILY BY UTTERINE MUSCLE CONTRACTIONS AND SOMEWHAT BY PRESSURE ON THE CERVIX. THIS PAIN MANIFESTS ITSELF AS CRAMPING IN THE ABDOMEN, GROIN, AND BACK, AS WELL AS A TIRED, ACHY FEELING ALL OVER. SOME WOMEN EXPERIENCE PAIN IN THEIR SIDES OR THIGHS AS WELL. OTHER CAUSES OF PAIN DURING LABOUR INCLUDE PRESSURE ON THE BLADDER AND BOWELS BY THE BABY'S HEAD AND THE STRETCHING OF THE BIRTH CANAL AND VAGINA. ALTHOUGH LABOUR IS OFTEN THOUGHT OF AS ONE OF THE MOST PAINFUL EVENTS IN HUMAN EXPERIENCE, IT RANGES WIDELY FROM WOMEN TO WOMEN AND EVEN FROM PREGNANCY TO PREGNANCY.

YOGA CAN DO WONDERS IN THIS ASPECT BY REDUING THE RATE OF LABOUR PAINS THEREBY MAKING THE PROCESS OF CHILDBIRTH REALLY EASY. YOU CAN HAVE A NORMALY DELIVERY WITHOUT ANY COMPLICATIONS AND WITH LESS SEVERITY OF LABOUR PAINS ONLY BY PERFORMING YOGIC KRIYAS DAILY THROUGHOUT THE PREGNANCY. ALONG WITH YOGA, GO FOR REGULAR WALK AND INDULGE YOURSELF IN DAILY HOUSEHOLD LIGHT ACTIVITIES. YOU CAN ALSO GO FOR SWIMMING AFTER CONSULTING YOUR DOCTOR. READ GOOD BOOKS AND CREATE A HARMONIOUS, FEEL-GOOD ENVIRONMENT AROUND YOU.

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                      REGULAR WORKOUTS DURING 

                                  DELIVERY TIME!

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                     STEP 1 ❤

•                          STAND STRAIGHT WITH FEET TOGETHER.
•                          CLOSE THE EYES.
•                           SLOWLY MOVE THE HEAD FORWARD AND TRY TO TOUCH THE CHIN TO THE CHEST.
•                  MOVE THE HEAD AS FAR BACK AS COMFORTABLE. DO NOT STRAIN.
•                      TRY TO FEEL THE STRETCH OF THE MUSCLES IN THE FRONT AND BACK OF THE NECK, AND THE LOOSENING OF THE VERTEBRAE IN THE NECK.
•                      PRACTICE 10 TIMES.

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                         BREATHING : INHALE IN BACKWARD MOVEMENT AND EXHALE IN THE FORWARD MOVEMENT.

                ❤   STEP 2

 

 

1.             REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
2.              FACE DIRECTLY FORWARD. RELAX THE SHOULDERS.
3.                SLOWLY MOVE THE HEAD TO THE RIGHT AND TRY TO TOUCH THE RIGHT EAR TO THE RIGHT SHOULDER WITHOUT TURNING THE HEAD OR RAISING THE SHOULDERS.
4.            MOVE THE HEAD TO THE LEFT SIDE AND TRY TO TOUCH THE LEFT EAR TO THE LEFT SHOULDER.
5.               THIS IS ONE ROUND.
6.                DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
7.                 PRACTICE 10 ROUNDS

                       BREATHING : INHALE ON THE UPWARD MOVEMENT. EXHALE ON THE DOWNWARD MOVEMENT.

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                       ❤  STAGE 3

https://www.saranyavibes.com/2025/09/diet-plan-for-pregnancy-womens.html

•                        REMAIN IN THE SAME POSITION.
•                        KEEP THE HEAD UPRIGHT AND THE EYES CLOSED.
•                  SLOWLY ROTATE THE HEAD DOWNWARD, TO THE RIGHT, BACKWARD AND THEN TO THE LEFT IN A RELAXED SMOOTH RHYTHMIC CIRCULAR MOVEMENT.
•                   FEEL THE SHIFTING STRETCH AROUND THE NECK AND THE LOOSENING OF THE JOINTS AND MUSCLES OF THE NECK.
•                  PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
•                  DO NOT STRAIN. IF THE DIZZINESS OCCURS, OPEN THE EYES. AFTER THE PRACTICE, KEEP THE NECK STRAIGHT AND THE EYES CLOSED. BE AWARE OF THE SENSATIONS IN THE HEAD AND NECK.

BREATHIG: INHALE AS THE HEAD MOVES UP AND EXHALE AS THE HEAD MOVES DOWN.

BENEFITS : ALL THE NERVES CONNECTING THE DIFFERENT AND LIMBS OF THE BODY PASS THROUGH THE NECK. THEREFORE THE MUSCLES OF THE NECK AND SHOULDER ACCUMULATE TENSION, ESPECIALLY IN PREGNANCY BECAUSE OF GAINED WEIGHT. THESE ASANAS RELEASE TENSION, HEAVINESS AND STIFFNESS IN THE HEAD, NECK AND SHOULDER REGION.

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SKANTH CHAKRA

👀👀

• STAND STRAIGHT ON YOUT MAT WITH YOUR FEET TOGETHER.
•  PLACE THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
•  AND THE FINGERS OF THE LEFT HAND ON THE LEFT SHOULDER.
•  FULLY ROTATE BOTH ELBOWS AT THE SAME TIME IN A LARGE CIRCLE.
•  TRY TO TOUCH THE ELBOWS IN FRONT OF CHEST ON THE FORWARD MOVEMENT AND TOUCH THE SIDES OF THE TRUNK WHILE COMING DOWN.
•  PRACTICE ONLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

BENEFITS : IT RELIEVES THE STRAIN AND MAINTAIN THE SHAPE OF BREATS.

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TITLI ASANA (BUTTERFLY POSTURE)

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• SIT WITH THE LEGS OUTSTRETCHED.
•  PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES AND JUST BEHIND THE BUTTOCKS.
•  BEND THE KNEES THE BRING THE SOLES OF THE FEET TOGETHER, KEEPING THE HEELS AS CLOSE TO THE BODY AS POSSIBLE.
•  FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1👀

1.  CLASP THE FEET WITH BOTH HANDS.
2.  GENTLY BOUNCE THE KNEES UP AND DOWN, USING THE ELBOWS AS LEVERS TO PRESS THE LEGS DOWN.
3.  TRY TO TOUCH THE KNEES TO THE GROUND ON THE DOWNWARD STROKE.
4.  DO NOT USE ANY FORCE.
5.  PRACTICE 30 TO 50 UPS AND DOWNS.

STAGE 2👀

1.  KEEP THE SOLES OF THE FEET TOGETHER.
2.  PLACE THE HANDS ON THE KNEES.
3.  USING THE PALMS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.
4.  DO NOT FORCE THIS MOVEMENT.
5.  REPEAT 20 TO 30 TIMES.
6.  STRAIGHTEN THE LEGS AND RELAX.

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BREATHING : NORMAL BREATHING.

BENEFITS : IT PREPARES THE BODY FOR NORMAL DELIVERY.