PREGNANCY WEIGHT GAIN TIPS !

 

                                      PREGNANCY EXERICISES 

                         SHAVASANA💫💟💫

 

•                             LIE FLATE ON THE BACK WITH THE ARMS ABOUT 15 CENTIMETRES AWAY FROM THE BODY, PALMS FACING UPWARDS.
•   A THIN PILLOW OF FOLDED CLOTH MAY BE PLACED BEHIND THE HEAD TO PREVENT DISCOMFORT. LET THE FINGERS CURL UP SLIGHTLY.
•  MOVE THE FEET SLIGHTLY APART TO A COMFORTABLE POSITION AND CLOSE THE EYES.
•  THE HEAD AND SPINE SHOULD BE IN A STRAIGHT LINE.
•  MAKE SURE THAT THE HEAD DOES NOT FALL ON ONE SIDE OR THE OTHER.
•  RELAX THE WHOLE BODY AND STOP ALL PHYSICAL MOVEMENT.
•  BECOME AWARE OF THE NATURAL BREATH AND ALLOW IT TO BECOME RHYTHMIC AND RELAXED.
•  BEGIN TO COUNT THE BREATHS FROM 27 BACKWARDS TO 0.
•  IF THE MIND WANDERS AND THE NEXT NUMBER IS FORGOTTEN, BRING IT BACK TO THE COUNTING AND START AGAIN AT 27.
•  PHYSICAL AWARENESS SHOULD BE ON RELAXING THE WHOLE BODY AND THE SPIRITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.

 

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                         DURATION :    THIS ASANA SHOULD BE PRACTICED FOR 10 TO 20 MINUTES.

                     GYAN MUDRA💟💟

1.                   ASSUME A COMFORTABLE MEDITATION POSTURE. MAKE SURE THAT YOUR SPINE IS ERECT.
2.              FOLD THE INDEX FINGERS SO THAT THEY TOUCH THE INSIE ROOT OF THE THUMBS. STRAIGHTEN THE OTHER THREE FINGERS OF EACH HAND SO THAT THEY ARE RELAXED AND SLIGHTLY APART.
3.         PLACE THE HANDS ON THE KNEES WITH THE PALMS FACING DOWN.
4.                CLOSE THE EYES AND RELAX AND ARMS AND HANDS.
5.                  SIT IN THE POSTURE FOR 5 TO 10 MINUTES.

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         BHRAMRI PRANAYAMA💫💫

• SIT IN ANY COMFORTABLE MEDITATION ASANA. THE SPINAL CORD SHOULD BE ERECT, THE HEAD STRAIGHT AND THE HANDS RESTING ON THE KNEES IN GYAN MUDRA.
•  THE IDEAL POSTURE FOR THIS PRACTICE IS PADMASANA.
•  CLOSE THE EYES AND RELAX THE WHOLE BODY FOR A SHORT IME. THE LIPS SHOULD REMAIN GENTLY CLOSED WITH THE TEETH SLIGHTLY SEPARATED THROUGHOUT THE PRACTICE. THIS ALLOWS THE SOUND VIBRATIOS TO BE HEARD THE FELT MORE DISTINCLY IN THE BRAIN. MAKE SIRE THAT THE JAWS ARE RELAXED.
•  RAISE THE ARMS SIDEWAYS AND BEND THE ELBOWS, BRINGING THE HANDS TO USE. USE THE INDEX OR MIDDLE FINGER TO PLUG THE EARS ( THUMB CAN ALSO BE USED ) . THE FLAP OF THE EARS MAY BE PRESSED WITHOUT INSERTING THE FINGERS.
•  BRING THE AWARENESS TO THE CENTRE OF THE HEAD, WHERE AJNA CHAKRA IS LOCATED, AND KEEP THE BODY ABSOTELY STILL.
• BREATHE IN THROUGH THE NOSE.
•  EXHALE SLOWLY AND IN A CONTROLLED MANNER, WHILE MAKING A DEEP STEADY HUMMING SOUND LIKE THAT OF A BLACK NOSE.
• THE HUMMING SOUND SHOULD BE SMOOTH, EVEN AND CONTINUES FOR THE DURATION OF THE EXHALATION.
•  THE SOUND SHOULD BE SOFT AND MELLOW, MAKING THE FRONT OF THE SKULL VIBRATE.
•  THIS IS ONE ROUND.
• NOW BREATHE IN DEEPLY AND REPEAT THE PROCESS.

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DURATION : 5 TO 10 ROUNDS ARE SUFFICIENT IN THE BEGINNING AND THEN SLOWLY INCREASE TO10 TO 15 MINUTES.

DIET THERAPY FOR UNDERWEIGHT

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THE DIET THERAPY FOR UNDERWEIGHT PEOPLE WIL WORK BETTER IF YOU CONTINUE WITH YOUR YOGIC REGIME DURING THIS PERIOD.

ENERGY

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AN UNDERWEIGHT PERSON REQUIRES MORE ENERGY THAN OTHERS. THEREFORE ADDING 500 EXTRA CALORIES A DAY WILL HELP TO GAIN ABOUT ONE POUND A WEEK. IF MORE AND QUICKER WEIGHT GAIN IS DESIRED THEN DAILY ENERGY INTAKE MAY BE INCREASED BY 1000 KILOCALORIES. A 2500 TO 3000 CALORIE DIET IS RECOMMENDED FOR MODERATELY ACTIVE INDIVIDUALS FOR EFFECTIVE WEIGHT GAIN.

FATS

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WE KNOW THAT FATS ARE CONCENTRATED SOURCE OF ENERGY AND GIVE A BOOST TO WEIGHT GAIN BY THEY MUST BE ADDED IN A MODERATE AMOUNT SO THAT THEY PARTLY EET THE ENERGY NEEDS BUT SHOULD NOT EXCEED THE TOLERANCE LIMITS.

CARBOHYDRATES

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A HIGH CARBOHYDRATES DIET IS HELPFUL IN MEETING THE ENERGY NEEDS DURING THE TREATMENT OF UNDERWEIGHT. FIBER INTAKE SHOULD NOT BE MORE THAN NORMAL BECAUSE IT GIVES THE FEELING OF FULLNESS RESULTING IN LESS MOTIVATION TO EAT.

MINERALS AND VITAMINS

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THERE SHOULD BE SUFFICIENT AMOUNT OF VITAMINS AND MINERALS IN THE DIET BECAUSE THEY HELP IN REGAINING HEALTH.

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OTHER NUTRIENTS

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• AS AN UNDERWEIGHT PERSON CANNOT ADJUST AT ONCE TO THE HIGH CALORIE INTAKE IN DIET, THERE SHOULD BE NO FOCED EATING AND SMALL BUT FREQUENT MEALS SHOULD BE TAKEN.
• EASILY DIGESTIBLE PROTEIN FOODS LIKE MILK, COMBINATION OF CEREALS AND PULSES SHOULD BE INCLUDED IN THE DIET.
•  LOW FIBRE CARBOHYDRATE FOODS LIKE SUGAR, JAGGERY, HONEY, CEREALS, STARCHY VEGETABLES AND FRUITS ARE RECOMMENDED IN DAY'S DIET.
• EMULSIFIED FATS LIEK BUTTER, CREAM, AND BUFFALO MILK SHOULD BE INCLUDED IN THE DIET.
• PLENTY OF GREEN AND YELLOW VEGETABLES, ALL TYPES OF FRUITS, SPROUTED LEGUMES AND PULSES AND WHOLE GAIN CEREALS SHOULD BE ADDED IN THE DIET IN ORDER TO GET AN ADEQUATE AMOUNT OF VITAMINS AND MINERALS.