PREGNANCY WEIGHT GAIN TIPS !

Saranyavibe.blogspot.com August 21, 2025

 




                                      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
❤❤


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.






 



                            UNDERWEIGHT PREGNANCY

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                                   DOES YOUR MEDICAL CHEKUP REVEAL THAT YOU BEING UNDERWEIGHT IS THE REASON FOR YOU NOT BEING ABLE TO CONCEIVE? DO NOT WORRY, WE WILL HELP YOU REACH YOUR OPTIMAL BODY WEIGHT AND PROVIDE YOUR BODY WITH ALL THE NUTRIENTS IN THE PRESCRIBED QUANTITY THROUGH YOGA AND DIET THERAPY.




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                        BEING UNDERWEIGHT CAN BE DESCRIBED AS A CONDITION WHEN THE BODY WEIGHT IS 10 PERCENT TO 20 PERCENT LESS THAN THE AVERAGE WEIGHT ACCORDING TO A PERSON'S HEIGHT AND SEX. THERE CAN BE SEVERAL CAUSES FOR BEING UNDERWEIGHT, SUCH AS POOR SELECTION OF FOOD, IRREGULAR EATING HABITS, HYPERACTIVE, STRESSFULL AND TENSE LIFESTYLE, IRREGULAR SLEEP CYCLES, WEAK LIVER, LOW APPETITE ETC. WEIGHT LOSS MAY ALSO TAKE PLACE AS A RESULT OF SEVERE INFECTIONS, PROLONGED SUFFERING FROM DISEASE, HIGH FEVERS, HORMONAL IMBALANCE AND GASTROINTESTINAL DISTURBANCES. UNDERWEIGHT WOMEN FACE PROBLEMS IN CONCEIVING AND ARE MORE LIKELY TO GIVE TO UNDERWEIGHT, PREMATURE BABIES. UNDERWEIGHT WOMEN MORE OFTEN HAVE DEFICIENCY OF NUTRIENTS, WHICH PLAY IN IMPORTANT ROLE IN PREPARING THE BODY FOR PREGNANCY. IT IS DUE TO THIS REASON THAT UNDERWEIGHT WOMEN FACE PROBLEMS IN CONCEIVING. SO IT IS IMPORTANT TO GET AS CLOSE AS POSSIBLE TO YOUR OPTIMAL WEIGHT BEFORE CONCEPTION.




                            YOGA THERAPY💫💫







                       THERE ARE SPECIFIC YOGIC TECHNIQUE THAT WILL HELP YOU GAIN WEIGHT QUICKLY THAN YOU COULD OTHERWISE HAVE. THESE TECHNIQUE WILL HELP IN INCREASING YOUR APPETITE AND WILL AID IN BUILDING YOUR BODY MASS. SIMULTANEOUSLY THESE WILL HELP IN TONING UP YOUR BODY AND PROVIDE YOUR BODY WITH MORE MUSCLE AND ENDURANCE POWER.




                  MAYURASANA👀👀



 



 


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  • KNEEL ON THE FLOOR.
  • PLACE THE FEET TOGETHER AND SEPARATE THE KNEES ON THE FLOOR WITH THE FINGERS POINTING TOWARDS THE FEET. THE HAND POSITION WILL HAVE TO BE ADJUSTED ACCORDING TO COMFORT AND FLEXIBILITY.
  •  BRING THE ELBOWS AND FOREARMS TOGETHER.
  •  LEAN FURTHER FORWARD AND REST THE ABDOMEN ON THE ELBOWS AND THE CHEST ON THE UPPER ARMS.
  •  STRETCH THE LEGS BACKWARDS SO THAT THEY ARE STRAIGHT AND TOGETHER.
  •  TENSE THE MUSCLES OF THE BODY AND SLOWLY ELEVATE THE TRUNK AND LEGS SO THAT THEY ARE HORIZONTAL TO THE FLOOR.
  •  HOLD THE HEAD UPWARDS.
  •  THE WHOLE BODY SHOULD NOW BE BALANCED ONLY ON THE PALMS OF THE HANDS.
  •  TRY ELEVATE THE LEGS AND FEET HIGHER, KEEPING THEM STRAIGHT BY APPLYING MORE MUSCULAR EFFORT AND BY ADJUSTING AND BALANCE OF THE BODY.
  •  DO NOT STRAIN.
  •  IN THE FINAL POSITION, THE WEIGHT OF THE BODY SHOULD BE SUPPORTED BY THE MUSCLES OF THE ABDOMEN AND NOT THE CHEST.
  •  MAINTAIN THE POSE FOR A SHORT PERIOD OF TIME THEN SLOWLY RETURN TO THE BASE POSITION.
  •  THIS IS ONE ROUND. PRACTICE 5 SUCH ROUNDS. THE ASANA SHOULD BE REPEATED WHEN THE BREATHING RATE HAS RETURNED TO NORMAL.






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                         BREATHING  : EXHALE WHILE RAISING THE BODY FROM THE FLOOR. INHALE WHILE LOWERING THE BODY BACK TO THE FLOOR. HOLD THE BREATH OUT IN THE FINAL POSITION.







                     BAKASANA ❤❤










  1. SQUAT ON THE FLOOR WITH BOTH FEET APART.
  2.  BALANCE ON THE TOES AND PLACE THE HANDS FLAT ON THE FLOOR DIRECTLY IN FRONT OF THE FEET, WITH THE FINGERS POINTING FORWARD. THE EYEBROWS SHOULD BE SLIGHTLY BENT.
  3.  LEAN FORWARD AND ADJUST THE KNEES SO THAT THE INSIDE OF THE KNEES TOUCH THE OUTSIDE OF THE UPPER ARMS AS NEAR AS POSSIBLE TO THE ARMPITS.
  4.  LEAN FORWARD FURTHER, LIFTING THE FEET OFF THE FLOOR, BALANCE ON THE HANDS WITH THE KNEES RESTING FIRMLY ON THE UPPER ARMS.
  5.  BRING THE FEET TOGETHER.
  6.  FOCUS THE GAZE AT THE NOSE TIP.
  7.  HOLD THE FINAL POSITION AS LONG AS IT IS COMFORTABLE.
  8.  SLOWLY LOWER THE FEET TO THE FLOOR.





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                               BREATHING : RETAIN THE BREATH INSIDE IN THE FINAL POSITION.



                        DURATION : EITHER PRACTICE HOLDING THE POSE FOR ONCE FOR 2 TO 3 MINUTES OR PRACTICE RAISING AND LOWERING THE FEET SEVERAL TIMES.






                    MATSYASANA 💟💟











  •                         SIT IN PADMASANA AND RELAX THE WHOLE BODY.
  •             CAREFULLY BEND BACKWARD, TAKE THE HEAD BACK, AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.
  •   LIFT THE CHEST SLIGHTLY, TAKE THE HEAD BACK, AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.
  •  HOLD THE BIG TOES AND REST THE ELBOWS ON THE FLOOR.
  •  ADJUST THE POSITION OF THE HEAD SO THAT THE MAXIMUM ARCH OF THE BACK IS ATTAINED.
  •  RELAX THE ARMS THE HOLD THE BODY, ALLOWING THE HEAD AND THE BUTTOCKS AND LEG TO SUPPORT THE WEIGHT OF THE BODY.
  •  CLOSE THE EYES AND BREATHE SLOWLY AND DEEPLY.
  •  RETURN TO THE STARTING POSITION, REVERSING THE ORDER OF MOVEMENTS.






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                         BREATHING : BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION.


 

                             DURATION : THE FINAL POSITION SHOULD BE HELD FOR 3 TO 5 MINUTES.


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