SIMPLE EXERCISES FOR 4 MONTHS PREGNANCY!(GASTRIC PROBLEM)

💫 YOGA💫

REGULAR EXERCISES FOR

SECOND TRIMESTER

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MODIFIED TADASANA
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STAND WITH FEET TOGETHER, BODY WEIGHT EQUALLY DISTRIBUTED ON BOTH LEGS AND FINGERS INTERLOCKED IN FRONT OF YOUR CHEST WITH PALMS TOWARDS THE GROUND.
PULL YOUR ARMS FORWARD WHILE INHALING THROUGH NOSTRILS TURNING YOUR PALMS TO FRONT AND THEN LIFTING OVERHEAD WITH PALMS FACING THE SKY.\
HOLD THE INHALED POSITION AS LONG AS YOU CAN WITH COMPLETE BODY STRETCHED UPWARDS.
FEEL YOUR ANKLES, CALVES, KNEE JOINTS, THIGHS, BUTTOCKS, TRUNK, CHEST, SHOULDERS, AND ARMS PERFECTLY STRETCHED BUT DO NOT PULL THEM UPWARDS.
LOWER THE HEELS AND BRING THE HANDS BESIDE YOUR THIGHS WHILE EXHALING GENTLY.
RELAX PERFECTLY WITH FEET SHOULDER WIDE.

REPETITION : REPEAT THE ABOVE MENTIONED STEPS 5 TO 10 TIMES.

BENEFITS : TADASANA IS KNOWN FOR DEVELOPING MENTAL AND PHYSICAL BALANCE. THE ENTIRE SPINE IS STRETCHED AND LOOSENED, HELPING TO CLEAR UP CONGESTION OF THE SPINAL NERVES AT THE POINTS WHERE THEY EMERGE FROM THE SPINAL COLUMN. TADASANA STRETCHES THE ABDOMINAL MUSCLES OF RECTUM AND INTESTINES AND IS VERY USEFUL IN THE FIRST SIX MONTHS OF THE PREGNANCY TO KEEP THE ABDOMINAL MUSCLES AND NERVES TONED.

BHADRASANA

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SIT IN VAJRASANA.
SEPARATE THE KNEES AS FAS AS POSSIBLE, WHILE KEEPING THE TOES IN CONTACT WITH THE FLOOR.
SEPARATE THE FEET JUST ENOUGH TO ALLOW THE BUTTOCKS AND PERINEUM TO REST FLAT ON THE FLOOR BETWEEN THE FEET.
TRY TO SEPARATE THE KNEES FURTHER BUT DO NOT STRAIN.
PLACE THE HANDS ON THE KNEES, PALMS DOWNWARD.
WHEN THE BODY IS COMFORTABLE, PRACTICE NASAGRA DRISHTI, CONCENTRATION ON THE NOSE TIP.
AS EYES BECOME TIRED CLOSE THEM FOR A SHORT TIME AND THEN RESUME NOSE TIP GAZING.
BREATHING SHOULD BE SLOW AND RHYTHMIC WITH AWARENESS ON THE BREATH AT THE NOSE TIP.

REPETITION : REPEAT 2 TO 3 TIMES FOR 2 TO 4 MINUTES.

BENEFITS : BHADRASANA ALTERS THE FLOW OF BLOOD AND NERVOUS IMPULSES IN THE PELVIC REGION AND STRENGTHENS THE PELVIC MUSCLES. IT IS A PREVENTIVE MEASURE AS WELL AS CURE FOR PILES. IT ASSISTS WOMEN IN LABOUR.

MODIFIED KATICHAKRASANA

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SIT WITH LEGS OUTSTRETCHED.
TURN THE TRUNK SLIGHTLY TO THE RIGHT AND PLACE THE RIGHT HAND BEHIND THE BODY, CLOSE TO THE LEFT BUTTOCKS, WITH THE FNGERS POINTING BACKWARD.
PLACE THE LEFT HAND ON THE SIDE OF THE RIGHT BUTTOCK.
TWIST THE HEAD AND THE TRUNK AS FAR TO THE RIGHT AS IS COMFORTABLE, USING THE ARMS AS LEVERS, WHILE KEEPING THE SPINE UPRIGHT AND STRAIGHT.
THE BUTOCKS SHOULD REMAIN ON THE FLOOR.
HOLD THE FINAL POSITION, RELAXING THE BACK. LOOK OVER THE RIGHT SHOULDER AS FAS AS POSSIBLE.
RE-CENTRE THE TRUNK, RELAX FOR A FEW SECONDS AND THEN TWIST AGAIN.

REPETITION : PRACTICE UP TO 5 TO 8 ROUNDS AND THEN REPEAT ON THE OTHER SIDE.

BREATHING : INHALE BEFORE TWISTING : RETAIN THE BREATH INSIDE WHILE TWISTING. EXHALE WHILE RE-CENTERING.

BENEFITS : KATICHAKRASANA STRETCHES THE SPINE, AND HELPS IN LOOSEING THE VERTEBAE AND TONING THE NERVES. IT ALSO ALLEVIATES BACKACHE AND NECK PAIN.

BAALASANA

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LIE DOWN ON THE MAT TAKING THE LEFT SIDE WITH THE FINGERS INTERLOCKED UNDER THE HEAD.
BEND THE LEFT LEG SIDEWAYS AND BRING THE LEFT KNEE AS CLOSE TO THE RIBS.
THE RIGHT LEG SHOULD REMAIN STRAIGHT.
SWIVEL THE ARMS TO THE LEFT AND REST THE LEFT ELBOW ON THE FLOOR.
REST THE RIGHT SIDE OF THE HEAD ON THE CROOK OF THE RIGHT ARM, OR A LITTLE FURTHER DOWN THE ARM FOR MORE COMFORT.
RELAX IN THE FINAL POSE AND AFTER SOME TIME, CHANGE SIDE.
THE POSITION RESEMBLES TO A SLEEPING CHILD.
BREATHING SHOULD BE NORMAL AND RELAXED IN THE STATIC POSE.

REPETITION : PRACTICE THIS ASANA FOR AS LONG AS POSSIBLE ON THE BOTH SIDES. IT MAY ALSO BE USED FOR SLEEPING AND RESTING.

ASHWINI MUDRA

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SIT IN ANY COMFORTABLE MEDITATION ASANA.
CLOSE THE EYES AND RELAX THE BODY.
BECOME AWARE OF THE NATURAL BREATHING PROCESS FOR A FEW MINUTES, THEN TAKE THE AWARENESS TO THE ANUS.
CONTRACT THE SPHINER MUSCLES OF THE ANUS FOR A FEW SECONDS.
TRY TO CONFINE THE ACTION TO THE ANAL AREA.
REPEAT THE PRACTICE FOR AS LONG AS POSSIBLE.
CONTRACTION AND RELAXATION SHOULD BE PERFOMED SMOOTHLY AND RHYTHMICALLY.
GRADUALLY MAKE THE CONTRACTION MORE RAPID.
THERE IS NO LIMIT TO THE DURATION OF THE PRACTICE, PRACTICE AS LONG AS IT IS COMFORTABLE BUT BE CAREFUL AND DO NOT STRAIN THE MUSCLES.

BENEFITS : ASHWINI MUDRA STRENGTHENS THE ANAL MUSCLES AND ALLEVIATES DISORDERS OF THE RECTUM SUCH AS CONSTIPATION, PILES AND PROLAPSE OF THE UTERUS OR RECTUM.

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HOW TO AVOID TENSION

DURING PREGNANCY

HYPERTENSION IS THE TECHNICAL TERM USED FOR A CONDITION OF THE BODY IN WHICH BLOOD PRESSURE IS HIGHER THAN NORMAL. DURING PREGNANCY, HYPERTENSION MAY OCCUR WHICH MAY BE MILD OR SEVERE. (THE NORMAL BLOOD PRESSURE IS 120 MM HG/80 MM HG).

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PREGNANCY - INDUCED HYPERTENSION, FORMALLY CALLED TOXEMIA IS A COMBINATION OF SYMPTOMS WHICH INCLUDE HYPERTENSION, OEDEMA AND ALBUMINURIA (INCREASED PROTEIN "ALBUMIN" IN URINE) . IT IS A TERM APPLIED TO PRE-ECLAMPSIA WHICH IS DEFINED AS APPEARANCE OF SWELLING ON THE FACE AND HANDS AND ALBUMINURIA USUALLY AFTER THE 20THE WEEK OF THE PREGNANCY. IT USUALLY TAKES PLACE WHEN THERE IS A SUDDEN WEIGHT GAIN AND THIS WEIGHT GAIN IS DUE TO FLUID RETENTION RATHER THAN DUE TO TISSUE BUILDING. IT CAN AFFECT THE MOTHER'S KIDNEY, LIVER, AND BRAIN AND IS ALSO A LEADING CAUSE OF FOETAL COMPLICATIONS, WHICH INCLUDE LOW BIRTH WEIGHT, PREMATURE BIRTH, AND STILLBIRTH.

HYPERTENSION DURING PREGNANCY IS OF TWO TYPES - MILD PREGNANCY - INDUCED HYPERTENSION AND SEVERE PREGNANCY-INDUCED HYPERTENSION.

YOGA THERAPY

STAND STRAIGHT WITH FEET TOGETHER AND PALMS ON THE THIGHS.
TAKE YOUR HAND BACKWARD TO SUPPORT YOUR BACK WITH THEM.
WHILE INHALING, BEND YOUR HEAD AND BACK BACKWARD AS IN SARPASANA. HOLD THE BREATH.
CLOSE YOUR EYES AND STAY IN THE POSITION AS LONG AS YOU CAN HOLD THE BREATH.
THIS IS THE FINAL POSITION.
EXHALE AND BRING YOUR HEAD AND BACK TO THE STARTING POSITION.
NOW BRING YOUR HANDS BACK ON THE THIGHS.
OPEN YOUR FEET TO YOUR SHOULDER WIDTH AND RELAX FOR A FEW SECONDS BEFORE REPETITION.

REPETITION : REPEAT 5 TO 8 TIMES.

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MEDITATION

SELECT ANY OF THE MEDITATIVE POSTURES PREFERABLY PADMASANA AND PRACTICE MEDITATION EVERY DAY. (IN CASE YOU ARE NOT ABLE TO SIT ON FLOOR IN PADMASANA, YOU CAN DO THE SAME SITTING STRAIGHT IN A CHAIR).
BEGIN WITH 10 MINUTES AND INCREASE TIME GRADUALLY EVERY DAY TILL YOU ATTAIN PERFECTION IN AT LEAST ONE HOUR PAINLESS, COMFORTABLE AND UNDISTURBED SITTING.
SIT COMFORTABLY CLOSING YOUR EYES GENTLY.
SIMPLY WATCH YOUR BREATH WITH INNER-SELF, INCOMING AS WELL AS OUTGOING. AFTER FIVE MINUTES OF PRACTICE, RECITE ANY SHORTEST POSSIBLE MANTRA OF YOUR CHOICE WITH FLOW OF BREATH.
IT MAY BEST BE HOLY OM. FEEL THE BREATH IN AND OUT IN THE FORM OF OM.
COMPLETE LENGT OF BREATH MUST BE COVERED WITH FLOW OF OM. BEGIN MENTAL CHANTING OF OM LIKE THIS. "O"..... AS YOU START INHALING AND CONCLUDING INHALING WITH "M". EVEN WHILE EXHALING, BEGIN WITH SAME "O"... AND CONCLUDE WITH SAME "M". SEE THAT THERE IS NO DISCONTINUATION IN BREATH OR IN CHANTING OF HOLY MANTRA "OM".
YOU MAY COME OUT OF MEDITATION WITH VOCAL CHANGINT OF SAME MANTRA THREE TIMES.

CONSTIPATION

CONSTIPATION MEANS HARDENING OF STOOLS, THEREBY RESULTING IN DIFFICULT EVACUATION OF THE INTESTINAL CONTENTS. THIS RESULTS IN ABNORMAL EVACUATION OF BODY WASTES AND LAZY ELIMINATION.

CONSTIPATION IS A COMMON COMPLICATION AMONG MOTHERS DURING THE LATER HALF OF THE PREGNANCY. THIS COMPLICATION AFFECTS APPROXIMATELY 70 PERCENT OF PREGNANT WOMEN. LUCKILY, THIS IS A MINOR COMPLAINT OF THE PREGNANCY AND CAN BE PREVENTED THOROUGHLY WITH YOGA THERPY AND SOME MODIFICATIONS IN THE DIET.

YOGA THERAPY FOR

CONSTIPATION

MRINALASANA

(THE SWAYING LOTUS POSE)

STAND WITH FEET APART.
FIX THE GAZE OF THE POINT DIRECTLY IN THE FRONT.
JOING YOUR HANDS TOGETHER IN THE PRAYER POSE.
INHALE AND RAISE THE ARMS OVER THE HEAD.
WHILE EXHALING, BEND TO THE LEFT SIDE FROM THE WAIST.
DO NOT BEND FORWARD OR BACKWARD OR TWIST THE TRUNK.
HOLD THE POSITION FOR A FEW SECONDS WHILE RETAINING THE BREATH OUTSIDE.
INHALE AND SLOWLY COME TO THE UPRIGHT POSITION.
REPEAT ON THE RIGHT SIDE.
FROM THE UPRIGHT POSITION, EXHALE WHILE BRINGING THE ARMS DOWN TO THE SIDES.
THIS COMPLETES ONE ROUND.

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COMMON COMPLICATIONS

DURING PREGNANCY

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GASTRIC TROUBLES

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MANY WOMEN EXPERIENCE "FEELING OF FULLNESS" OR HEARTBURN DRING SECOND TRIMESTER. THOUGH IT IS GENERALLY HARMLESS, IT CAN BE QUITE UNCOMFORTABLE. THIS COMPLAINT OR DISCOMFORT IS GENERALLY FELT AFTER MEALS.

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HEARTBURN IS ALSO CALLED ACID INDIGESTION. THIS IS A BURNING SENSATION THAT OFTEN EXTENDS FROM THE BOTTOM OF THE BREASTBONE TO THE LOWER PART OF THE THROAT. FOOD MIXTURES MAY SOMETIMES BE PUSHED BACK INTO THE LOWER OESOPHAGUS. IT IS CAUSED BY SOME OF THE HORMONAL AND GASTROINTESTINAL CHANGES IN THE BODY OF THE MOTHER. PREGNANT WOMEN MAY ALSO GET HEARTBURN BECAUSE THE STOMACH MUSCLES RELAX AND FOOD TENDS TO BACK UP. SOMETIMES THE STOMACH MAKES MORE ACID DURING PREGNANCY. THE GROWING BABY PRESSING AGAINST THE STOMACH CAN FORCE ACID UPWARD, CAUSING HEARTBURN.

DURING PREGNANCY, THE PLACENTA PRODUCES THE HORMONE PROGESTERONE, WHICH RELAXES THE SMOOTH MUSCLES OF THE UTERNUS. THIS HORMONE ALSO RELAXES THE VALVE THAT SEPARATES THE OESOPHAGUS FROM THE STOMACH, ALLOWING GASTRIC ACIDS TO SEEP BACK UP, WHICH CAUSES THAT UNPLEASANT BURNING SENSATION.

DIET THERAPY

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IT IS NOT POSSIBLE TO ELIMINATE HEARTBURN DURING PREGNANCY ENTIRELY, BUT WE CAN MINIMISE THE DISCOMFORT BY TAKING FEW DIETARY MEASURES:

AVOID FOOD AND BEVERAGES THAT CAUSE GASTROINTESTINAL DISTRESS, ESPECIALLY ALCOHOL (WHICH YOU SHOULD AVOID ANYWAY DURING PREGNANCY), CAFFEINE, CHOCOLATE, ACIDIC FOODS LIKE CITRUS FRUITS AND JUICES, TOMATOES, MUSTARD, AND VINEGAR, PROCESSED MEATS, MINT PRODUCTS, AND SPICY, HIGHTLY SEASONED, FRIED, OR FATTY FOODS.
TRY SIPPING WATER, MILK, CARBONATED WATER TO HELP COAT YOUR STOMACH AND OESOPHAGUS. EAT 1/2TABLESPOON OF YOGURT OR HEAVY CREAM, OR A SMALL SERVING OF VANILLA ICE CREAM WHEN YOU FEEL THE HEARTBURN SENSATION. DRINK PLENTY OF LIQUIDS, ESPECIALLY WATER, BUT AVOID DRINKING LARGE QUANTITIES OF FLUIDS DURING MEALS.
AVOID EATING BIG MEALS. INSTEAD, EAT SEVERAL SMALL MEALS THROUGHOUT THE DAY. TAKE YOUR TIME EATING, AND CHEW THOROUGHLY.
TAKE A CHEWING GUM AFTER EATING. CHEWING GUM STIMULATES THE SALIVARY GLANDS, AND SALIVA CAN HELP NEUTRALISE ACID.
DO NOT EAT CLOSE TO BEDTIME. GIVE YOURSELF TWO OR THREE HOURS TO DIGEST BEFORE YOU LIE DOWN.
WHILE PREPARING TO SLEEP, PROP YOUR UPPER BODY UP WITH PILLOWS AND CUSHIONS. ELEVATING YOUR UPPER BODY WILL HELP KEEP YOUR STOMACH ACIDS FROM UPWARD MOVEMENT AND WILL AID YOUR DIGESTION.
AVOID ANY TIGHTNESS AROUND YOUR WAIST AND TUMMY.
DO NOT SMOKE - IN ADDITION TO CONTRIBUTING TO A HOST OF SERIOUS PROBLEMS, SMOKING BOOSTS STOMACH ACIDITY.

YOGA THERAPY FOR HEARTBUN

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ASHWATTHASANA (TRAFFIC POSTURE)💟💟💟

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STAND STRAIGHT ON YOUR YOGA MAT.
PULL YOUR LEFT ARM UP WHILE INHALING AND SPREAD THE RIGHT ARM TO RIGHT SIDE AT SHOULDER LEVEL.
HOLD THE BREATH AND STRETCH THE LEFT LEG AS BACK AS POSSIBLE, TRY TO LIFT IT KEEPING MAXIMUM STRAIGHT AT KNEE AND BALANCE YOURSELF.
HOLD YOUR BREATH KEEPING THE LEFT ARM PULLED TOWARDS SKY AND RIGHT ARM TOWARDS RIGHT SIDE WITH CHEST LIFTED UP.
COME BACK TO STARTING POSITION WHILE EXHALING GENTLY.
REPEAT IT ON OTHER SIDE ALSO. IT IS ONE ROUND OF ASHWATTHASANA. TAKE AT LEAST 5 ROUNDS.
ASHWATTHASANA IS NAMED AFTER PEEPAL TREE WHICH IS CALLED ASHWATTH IN SANSKRIT LANGUAGE. THIS IS THE ONLY TREE THAT GIVES OXYGEN ROUND THE CLOCK. OUR WIDELY SPREAD LEGS, ARMS AND LIFTED CHEST REPRESENT THE WIDELY SPREAD BRANCHES OF PEEPAL TREE.

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BENEFITS : ALL THE DASHA VAYU (PRANA, APANA, SAMAN, VYAN, UDAN, NAAG, KURMA, KRIKAL, DEVDUTT, AND DHANANJAY) GET A PROPER FLOW IN OUR BODY AND MAXIMUM OXYGEN IS INHAED DURING THE PRACTICE OF THIS ASANA.

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