PREGNANCY TIPS TO AVOID STRETCH MARK ! (FOETAL DEVELOPMENT AND DELIVERY NEEDS )

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DELIVERY TIME NEEDS

THE THIRD TRIMESTER COVERS THE LAST THREE MONTHS I.E. SEVENTH, EIGHT AND NINTH MONTHS RESPECTIVELY. THE TRIMESTER END WITH THE BIRTH OF THE CHILD. THIRD TRIMESTER IS ALSO CALLED THE WAITING PERIOD. MOOD SWINGS AND INCREASED IRRITABILITY ARE COMMON DURING THE LAST THREE MONTHS OF PREGNANCY. SOMETIMES, DURING THIS PERIOD YOU MAY FEEL WHY HAD PREGNANCY STRETCHED FOR SUCH A LONG TIME? THE EXPECTING MOTHERS PROBABLY FIND THAT THOUGH THEY HAVE BEEN FEELING PRETTY ENERGETIC THROUGHOUT THEIR SECOND TRIMESTER, THEY ARE BEGINNING TO SLOW DOWN NOW, THEREFORE, MORE REST PERIODS ARE REQUIRED. THE BREASTS START PRODCING AMPLE AMOUNT OF COLOSTRUM BY THIS TRIMESTER. SOME WOMEN MAY EVEN FIND THEIR BREASTS LEAKING. THE MOTHER FEELS THE BABY ALL THE TIME AS THE BABY BEGINS TO MOVE REGULARLY. FINAL WEIGHT GAIN OF THE PREGNANCY TAKES PLACE. THIS PERIOD OF PREGNANCY CAN BE UNCOMFORTABLE BECAUSE OF LOT OF WEIGHT GAINED, CAUSING SYMPTOMS LIKE WEAK BLADDER CONTROL AND BACKACHE. MOVEMENT OF THE BABY BECOMES STRONGER AND MORE FREQUENT AND THE BABY PREPARES FOR VIABILITY OUTSIDE THE WOMB THROUGH IMPROVED BRAIN, EYE, AND MUSCLE FUNCTION.

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BY THE END OF THIS TRIMESTER, THE STOMACH OF THE MOTHER MAY CHANGE SHAPE AS THE BABY BEGINS TO POSITION ITSELF FOR BIRTH. THE BABY IS PREPARED TO BECOME AN INDIVIDUAL AND DEAL WITH THE ENVIRONMENT OUTSIDE THE MOTHER'S WOMB.

BY THE NINTH MONTH, LOTS OF PREPARATION NEED TO BE MADE.

MAKE ARRANGEMENTS FOR THE HOSPITAL STAY. KEEP IMPORTANT PHONE NUMBER AND PAPERS CLOSE BY PACK THE BAG FOR THE HOSPITAL, AND PLAN HOW TO GET THERE AT DIFFERENT TIMES OF THE DAY OR NIGHT, MAKE SURE YOU HAVE EVERYTHING YOU WILL NEED WHEN YOU COME BACK HOME FROM THE HOSPITAL, SUCH AS CLOTHES AND DIAPERS.

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FOETAL DEVELOPMENT SEVENTH MONTH

BABY IS 14 TO 16 INCHES LONG AND WEIGHS BETWEEN 3 TO 4 POUNDS.
THE BABY'S BONE MARROW HAS NOW TAKEN OVER THE PRODUCTION OF RED BLOOD CELLS.
DUE TO THE LACK OF SPACE AVAILABLE TO HER NOW, BABY WILL MAKE FEWER BIG MOVEMENTS LIKE SOMERSAULTS, AND MAKES MORE SMALL FREQUENT MOVEMENTS OF THE ARMS AND LEGS.
NOW THAT ALMOST ALL THE BABY'S ORGANS ARE FUNCTIONING, HER GROWTH FOCUSES ON MATURING THOSE ORGANS AND GROWING MUSCLES MASS AND FAT STORES. SHE SHOULD MORE THAN DOUBLE HER WEIGHT BETWEEN NOW AND BIRTH.
TASTE BUDS DEVELOP.
FAT LAYERS ARE FORMING.
ORGANS ARE MATURING.
SKIN IS STILL WRINKLED AND RED.
IF BORN AT THIS TIME, BABY WILL CONSIDERED A PREMATURE BABY AND WILL REQUIRE SPECIAL CARE.

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EIGHT MONTH DEVELOPEMENT

BABY IS 16 TO 18 INCHES LONG.
WEIGHT IS ABOUT 4 TO 6 POUNDS.
OVERALL GROWTH IS RAPID DURING THIS MONTH.
BABY IS PREPARING FOR LIFE ON HER OWN STORING IRON IN HER LIVER.
TREMENDOUS BRAIN GROWTH OCCURS AT THIS TIME.
MOST BADY ORGANS ARE NOW DEVELOPED WITH THE EXCEPTION OF LUNGS.
MOVEMENTS OR "KICKS" ARE STRONG ENOUGH TO BE VISIBLE FROM THE OUTSIDE.
KIDNEYS ARE MATURE.
SKIN IS LESS WRINKLED.
THE VERNIX COVERING BABY'S BODY HAS BECOME THICKER.
FINGERNAILS NOW EXTEND BEYOND FINGERTIPS.

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NINTH MONTH OF FOETAL DEVELOPMENT

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BABY IS 19 TO 20 INCHES LONGS.
WEIGHT IS ABOUT 7 TO 8 POUNDS.
BABY IS NOW SURROUNDED BY A PEAK VOLUME OF 1000 MILLILITRES OF AMNIOTIC FLUID. THIS IS APPROXIMATELY EQUAL TO 4 CUPS.
BABY'S LITTLE KNEES AND ELBOWS DEVELOP DIMPLES NOW.
THE LUNGS ARE MATURED.
BABY IS NOW FULLY DEVELOPED AND CAN SURVIVE OUTSIDE THE MOTHER'S BODY
SKIN IS PINK AND SMOOTH.
THE CORTISONE IS BEING PRODUCED BY HER ENDOCRINE SYSTEM TO HELP HER LUNGS TO TAKE OVER THE JOB OF DELIVERING OXYGEN TO HER BLOOD-STREAM AFTER BIRTH.
BABY SETTLES DOWN LOWER IN THE ABDOMEN IN PREPARATION FOR BIRTH AND MAY SEEM LESS ACTIVE.
THE MAJURITY OF BABIES ARE NOW IN THE POSITION, EITHER HEAD DOWN (VERTEX) OR BUT DOWN (BREECH), THAT THEY WILL MAINTAIN UNTIL BIRTH, ANY MOVEMENT THAT THEY MAKE ARE MORE LIKELY TO BE ROLLS FROM SIDE TO SIDE.

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HAVE DADDY TALK TO BABY

MOST BABIES CHOOSE A HEAD DOWN (VERTEX) POSITION BY THE END OF THIRD TRIMESTER. DELIVERY BECOMES EASY IF THE CHILD CHOOSE THE HEAD DOWN POSITION BUT SOME 3 PERCENT TO 4 PERCENT OF BABIES CHOOSE A HEAD UP (BREETH) POSITION WHICH MAKES THE DELIVERY A LITTLE COMPLICATED. THERE ARE SOME THINGS THAT ONE CAN DO AT HOME TO ENCOURAGE THE BABY TO TURN TO A HEAD DOWN POSITION.

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THE EXPECTANT MOTHER COULD GET ON HER KNEES AND REST HER CHEST ON THE FLOOR. HOLD THIS POSITION FOR 7 TO 10 MINUTES SEVERAL TIMES A DAY.
HOLD A FLASHLIGHT AGAINST THE BELLY OF THE EXPECTANT MOTHER MOVING IT SLOWLY TOWARD HER PUBLIC BONE IN DOWNWARD STROKES.
PUT A SMALL RADIO OR A SET OF HEADPHONES WITH SOME GENTLE, INTERESTING MUSIC AGAINST HER BELLY, JUST ABOVE HER PELVIC BONE.
HAVE DADDY TALK TO THE BABY WITH HIS MOUTH VERY LOW ON MOTHER'S BELLY, ENCOURAGING THE BABY TO TURN DOWN.
PRACTICE SETU BANDHASANA AND ADHOMUKHISHWANASANA.

COMMON PROBLEM OF

POST - PREGNANCY

PILES 👉

IT IS ONE OF THE COMMON PROBLEMS OF PREGNANCY. THIS OCCURS MOSTLY DUE TO THE FACT THAT IN INDIAN SOCIETY A NEW MOTHER IS FED WITH LOT OS EATABLES WHICH CONTAIN DRY FRUITS AND COMDIMENTS, AN OVERDOSE OF WHICH MAY LEAD TO THE PROBLEM, SUCH AS PILES. NOW TO WORRY THOUGH, REGULAR PRACTICE OF YOGA HELPS CURE THIS PROBLEM. YOGA THERAPY FOR PILES SHOULD BE STARTED ONLY AFTER COMPLETION OF 40 DAYS REST PERIOD.

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DIET THERAPY💟

https://www.saranyavibes.com/2025/09/yoga-and-pranayama-for-pregnancy.html

CONSUME LIGHT, EASILY DIGESTIBLE FOODS, FRESH FRUITS AND VEGETABLES. DRINK PLENTY OF WATER, FRUIT AND VEGETABLE JUICES, HERBAL TEAS. AVOID NON-VEGETARIAN FOOD AND HEAVE FOODS LIKE CHEES, FRIED OR OILY FOOD, RICH SAUCES AND DESSERTS. SPICES ARE A COMPLETE "NO" TO A PERSON WHO IS SUFFERING FROM PILES.

EXCESSIVE BLEEDING👀

LOCHIA IS THE NAME GIVEN TO POSTPARTUM BLEEDING. EVERY WOMEN WHO DELIVERS A CHILD, EITHER VAGINALLY OR THROUGH CAESAREAN SECTION WILL EXPERIENCE THIS TYPE OF BLEEDING. IT IS THE WAY IN WHICH YOUR BODY EXPELS EXCESS MUSCUS, PLACENTAL TISSUE AND BLOOD AFTER GIVING BIRTH.

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LOCHIA IS VERY SIMILAR TO THE BLEEDING YOU EXPERIENCE DURING YOUR MENTRUAL PERIOD BUT IT IS MUCH HEAVIER. IT TYPICALLY BEGINS IN THE HOURS IMMEDIATELY FOLLOWING BIRTH AND USUALLY CONTINUES FOR TWO O THREE WEEKS. HOWEVER, IN SOME WOMEN LOCHIA CAN LAST FOR UP TO SIX WEEKS. IT IS NOTICED THAT IN SOME WOMEN THE BLEEDING IS UNUSUALLY HEAVY, WHICH IS NOT NORMAL AND CAN LEAD TO POSTPARTUM HAEMORRHAGING. IN SUCH CASES, CONSULT YOUR DOCTOR IMMEDIATELY. YOGA THERAPY PRESCRIBED HERE WILL BE OF IMMENSE HELP IN MAKING THE FLOW NORMAL AND STOPPING IT EARLY.

HELPFUL SUGGESTIONS

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REST AS MUCH AS YOU CAN, AND AVOID EXCESS STANDING AND WALKING (THIS WILL EXACERBATE THE BLOOD FLOW).
USE HEAVE DUTY MAXI PADS TO SOAK UP THE BLOOD.
DO NOT USE TAMPONS FOR AT LEAST SIX WEEKS AFTER PREGNANCY. TAMPONS CAN INTRODUCE BACTERIA INTO THE VAGINA AND UTERUS, CAUSING INFECTION.

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DIET THERAPY FOR

EXCESSIVE BLEEDING ❤

EXCESSIVE POSTPARTUM BLEEDING CAN LEAD TO SEVERE CASES OF ANAEMIA. TO AVOID THE LOSS AND FOR FAST RECOVERY, ADD ALL TYPES OF FRUITS AND FRUITS JUICES, LOT OF MILK AND MILK PRODUCTS, GREEN LEAFY VEGETABLES AND EGGS TO YOUR DIET. FOR MORE DETAILS REFER TO THE DIET THERAPY FOR ANAEMIA UNDER SECTION 4.

❤ STRETCH MARKS

WHEN A PERSON GAIN WEIGHT SUDDENLY, THE SKIN EXPANDS TO ACCOMODATE THE INCREASE IN BODY WEIGHT. SKIN IS ELASTIC AND CAN BE STRETCHED NO MORE. AS THE UNDERLYING LAYER TEARS AND THE ONES ABOVE ARE INTACT, THE SKIN APPEARS TO BE STREAKED. AS SOON AS THE SKIN TEARS, PINK OR PURPLE LINES APPEAR AS THE CAPILLARIES BURST. AFTER SOME TIME THESE LINES LOOK SLIVERY WHITE. THERE ARE CALLED STRETCH MARKS, WHICH ARE IN FACT SCARS THAT ARE A RESULT OF SKIN TEARING.

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MOST OF THE WOMEN DEVELOP STRETCH MARKS DURING PREGNANCY. AS YOU PUT ON WEIGHT, THE ABDOMEN (STOMACH) IS GRADUALLY STRETCHED FURTHER AND FURTHER, USUALLY CAUSING STRETCH MARKS TO APPEAR IN THE SIXTH OR SEVENTH MONTH. STRETCH MARKS CAN ALSO APPEAR ON THE THIGHS, HIPS, BREATS AND UPPER ARMS AS THEY GET BIGGER AND HEAVIER.

DIET THERAPY FOR

STRETCH MARKS👀👀

EAT FOODS RIGH IN ZINC LIKE NUTS AND FISH, FOODS WITH A HIGH CONTENT OF VITAMIN A, C AND D LIKE CIRTRUS FRUITS, DAIRY PRODUCTS, CARROTS AND PROTEIN-RICH FOODS LIKE EGGS CAN IMPROVE THE QUALITY OF YOUR SKIN AND CAN CURE STRETCH MARKS. DRINK PLENTY OF WATER, AT LEAST 8-10 GLASSES PER DAY. ADEQUATE WATER INTAKE WILL MAKE YOUR SKIN SOFT AND SUPPLE THUS PREVENTING IF FROM TEARING. REDUCE INTAKE OF TEA, COFFEE AND CARBONATE DRINKS. EAT NUTRITIOUS FOOD AND MAINTAIN A HEALTHY DIET TO KEEP YOUR SKIN YOUNG AND HEALTHY AND PREVENT STRETCH MARKS.

LACK OF SLEEP ❤❤

AFTER DELIVERY DUE TO CHANGED SURROUNDINGS AND LIFE STYLE MANY MOTHERS COME UNDER DEPRESSION AND FACE STRESS. THEY ARE NOT ABLE TO HAVE PROPER SLEEP AND HARDLY GET TIME TO SLEEP IN QUEST OF MEETING THE DEMANDS OF THE NEW BORN. ALL THESE FACTORS LEAD TO FRUTRATION. IN YOGA THERAPY, THERE ARE SOME KRIYAS WHICH CAN COMPLETE THE SLEEP CYCLE OF 7 HOURS IN 30 MINUTES.

PIGMENTATION 💟💟

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PIGMENTATION OR PATCHES OF DARKER SKIN ON THE SKIN POST-PREGNANCY IS VERY COMMON AND ABSOLUTELY NORMAL. ACCORDING TO THE AMERICAL ACADEMY OF DERMATOLOGY, UP TO 70 PERCENT OF PREGNANT WOMEN DEVELOP BLOTCHY AREAS OF DARKENED SKIN, COMMONLY CALLED THE MASK OF PREGNANCY. THESE CHANGES ARE CAUSED BY HORMONAL CHANGES DURING PREGNANCY, WHICH STIMULATE A TEMPORARY INCREASE IN THE BODY'S PRODUCTION OF MELANIN, THE NATURAL SUBSTANCE THAT GIVES COLOUR TO HAIR, SKIN, AND EYES. THE AREAS OF INCREASED PIGMENTATION WILL PROBABLY FADE WITHIN A FEW MONTHS AFTER DELIVERY AND THE SKIN SHOULD RETURN TO ITS NORMAL SHADE, ALTHOUGH IN SOME WOMEN THE CHANGES NEVER COMPLETELY DISAPPEAR.

WOMEN WITH DARKER COMPLEXIONS ARE MORE PRONE TO THIS CONDITION THAN WOMEN WITH LIGHTER SKIN. THE PIGMENTATION CAN SHOW UP AROUND YOUR UPPER LIP, NOSE, CHEEKBONES, AND FOREHEAD, CHEEKS OR ALONG WITH JAW LINE. YOU MAY DEVELOP DARK PATCHES OF YOUR FOREARMS AND OTHER PARTS OF YOUR BODY THAT ARE EXPOSED TO THE SUN.

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GENERAL PROBLEM

OF PREGNANCY

(SWELLING IN LEGS, FEET AND HANDS)

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DURING PREGNANCY, IT IS NORMAL TO EXPERIENCE SWELLING IN THE FEET, LEGS AND HANDS THAT MAKES THE SKIN FEEL TIGHT. THE AMOUNT OF BLOOD IN BODY INCREASES ABOUT 40 PERCENT. IN ADDITION, THE BODY NATURALLY HOLDS WATER. THE HEART NEEDS TO WORK HARDER TO CIRCULATE THIS EXTRA FLUID. FOR ABOUT ONE OUT OF THE THREE WOMEN, SWELLING OF THE HANDS AND FEET OCCURS DURING THE LAST THREE MONTHS OF PREGNANCY AND IS OFTEN GREATER DURING HOT WATER. SOME SWELLING OR PUFFINESS IS NOT UNUSUAL OR SERIOUS, BUT IT CAN BE UNCOMFORTABLE.

YOGA THERAPY

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FOR HANDS

https://www.saranyavibes.com/2025/09/foetal-development-and-delivery-needs.html

SIT IN VAJRASANA OR IN ANY OTHER CROSS-LEGGED POSE.
HOLD BOTH THE ARMS STRAIGHT IN FRONT OF THE BODY AT SHOULDER LEVEL.
OPEN THE HANDS AND PALMS DOWN, AND STRETCH THE FINGERS AS WIDE APART AS POSSIBLE.
CLOSE THE FINGERS TO MAKE A TIGHT FIST WITH THE THUMBS INSIDE.
THE FINGERS SHOULD BE SLOWLY WRAPPED AROUND THE THUMB.
AGAIN OPEN THE HAND AND STRETCH THE FINGERS.
REPEAT 10 TIMES.

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BREATHING : INHALE ON OPENING THE HANDS. EXHALE ON CLOSING THE HANDS.

WRIST JOIN ROTATION

REMAIN IN THE SAME SITTING POSE AND KEEP THE BACK STRAIGHT.
EXTEND BOTH ARMS IN FRONT OF THE BODY MAKE THE FIST CLENCHED WITH THUMB INSIDE.
KEEP THE ARMS STRAIGHT AND AT SHOULDER LEVEL.
ROTATE THE FIST TOGETHER FIRST CLOCKWISE AND THEN ANTI-CLOCKWISE.
PRACTICE 10 TIMES EACH DIRECTION.

DIET THERAPY

EAT FOODS HIGHT IN PROTEIN, SUCH BEANS, CHEESE, FISH, MEAT, POULTRY AND TOFU.
TRY TO AVOID STANDING FOR LONG PERIODS OF TIME.
DRINK THE FRESH JUICE OF A LEMON IN A CUP OT WARM WATER TO HELP DECREASE THE EXTRA FLUID YOUR BODY RETAINS.

OPENING - UP

DELIVERY TIME

THIS IS THE STAGE WHERE THE MOUTH OF THE UTERNUS OPENS FULLYS SO THAT IT CAN ACCOMODATE THE HEAD OF THE BABY AND ALLOW THE BABY TO PASS DOWN THE GENITAL CANAL AT THE MOMENT OF BIRTH. THE MOUTH OF THE UTERNUS DILATES AS A RESULT OF THE CONTRACTION OF THE UTERINE MUSCLES.

YOGIC ACTIVITY

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AT THE BEGINNING OF THE OPENING-UP PERIOD, WHEN THE CONTRACTIONS ARE INFREQUENT AND NOT VERY STRONG, THE MOTHER SHOULD RELAX, WHILE AT THE SAME TIME PRACTISING DEEP ABDOMINAL BREATHING ALSO CALLED YOGIC BREATHING. BETWEEN CONTRACTIONS, YOU SHOULD TRY TO CONTINUE BREATHING DEEPLY AND REGULARLY, FOR ON A PHYSICAL LEVEL, THIS WILL ENSURE THE OPTIMAL OXYGEN SUPPLY REQUIRED FOR YOURSELF AND THE BABY. THIS TECHNIQUE OF DEEP RHYTHMIC BREATHING ENSURES A HARMONIOUS FUNCTIONING OF THE WHOLE SYSTEM INCLUDING THE BRAIN, AND HELPS, ON A PSYCHOLOGICAL LEVEL, TO CALM THE EMOTIONS AND CREATE A FEELING OF WELL-BEING . WHEN THE CONTRACTIONS CONTINUE FOR A LONGER PERIOD AND BECOME MORE FREQUENT, YOU SHOULD AVOID ABDOMINAL BREATHING, AND SIMPLY PERFORM MIDDLE CHEST BREATHING.

EXPULSION

THE TRANSITION BETWEEN THE FULL OPENING OF MOUTH OF THE UTERUS AND THE BIRTH OF THE BABY IS KNOWN AS EXPULSION. IT LASTS SOME 10 TI 20 MINUTES, BUT CAN BE LONGER OR SHORTER.

YOGIC ACTIVITY

THROUGHOUT THE PERIOD OF EXPULSION, THE MOTHER SHOULD PUSH DURING CONTRACTIONS AND RELAX BETWEEN THEM, IN ORDER TO MUSTER YOUR ENERGY FOR WHEN YOU NEXT PUSH. AT THIS POINT, HAVING EXHALED, YOU SHOULD INHALE DEEPLY, AND WITH FULL LUNGS AND A CLOSED MOUTH AND GLOTTIS, CONTRACT THE ABDOMINAL MUSCLES AND PUSH. EXHALATION THROUGH THE MOUTH SHOULD SOUND LIKE A SIGH OF RELIEF. AN EFFECTIVE WAY OF CONTINUING TO PUSH IS TO EXHALE SLOWLY THROUGH THE NOSE, MAKING SURED THE GLOTTIS IS PARTLY CLOSED. YOU SHOULD PUSH AGAINST YOUR BREATH WHEN CONTRACTING THE ABDOMINAL MUSCLES AND LOWERING THE DIAPHRAGM. THIS WAY OF ADJUSTING THE GLOTTIS IS TAUGHT IN THIS BOOK WHILE PRACTISING UJJAI PRANAYAMA. IT ENABLES YOU TO REGULATE THE AMOUNT OF AIR YOU EXHALE AND TO PUSH LONGER WITHOUT BECOMING OUT OF BREATH OR USING UP ENERGY IN VAIN. AS YOU LET OUT THE BREATH THROUGH THE NOSE, A LOW CONTINUES SOUND IS EMITTED. WHEN THE HEAD IS EXPELLED, YOU SHOULD INHALE AND EXHALE, DEEPLY AND REGULARLY PERFORMING MIDDLE AND UPPER-CHEST RESPIRATION (WITHOUT ABDOMINAL BREATHING). FOLLOWING THE INTRUCTIONS OF THE DOCTOR OR MIDWIFE, THE MOTHER SHOULD THEN RESUME PUSHING SLIGHTLY, SO THAT THE REST OF THE CHILD'S BODY SLIPS OUT, AND THE BABY IS BORN. THIS IS THE THIRD STAGE OF CHILD BIRTH CALLED DELIVERY.

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HEALTHY PREGNANCY!

DURING LAST FEW DECADES, THE RESEARCH IN YOGA HAS PROVED BEYOND DOUBTS, THAT YOGA HELPS TO PREVENT AND CURE MANY CHRONIC AILMENTS, YOGIC PRACTICES INTEGRATE THE BODY,MIND AND SPIRIT. THEY BRING HARMONY, DEVELOP A RESTFUL AND POSITIVE ATTITUDE TOWARDS LIFE. THIS COMPREHENSIVE PROGRAMME OF YOGIC PRACTICES DESIGNED FOR PREGNANT WOMEN WILL HELP, THEM TO HAVE CORRECT POSTURE FLEXIBILITY OF SPINE IMPROVE THEIR BREATHING CAPACITY, TO MANAGE STRESS. IT HELPS TO BUILD IMMUNITY, INNER STRENGTH AND IMPROVE CONTROL OVER BODY AND EMOTION. IN SHORT IT IS THE BEST PREVENTIVE AND CURATIVE THERAPY FOR MANY AILMENTS THAT CAN OCCUR DURING PREGNANCY. IT WILL ALSO ENSURE THE BABY'S HEALTHY GROWTH.

ASANAS

ASANAS ARE SPECIFIC BODY POSES DESIGNED TO IMPROVE THE AWARENESS AND MUSCULAR FLEXIBILITY. THEY ALSO CONTROL AND REGULATE BREATHING PROCESS AND OPEN THE ENERGY CHANNELS, THUS HARMONIZING THE FUNCTIONING OF BODY, BREATH AND MIND. WHILE SELECTING ASANAS, A SPECIAL EFFORT IS MADE TO CONSIDER THE PRENOMINAL CHANGES IN ANATOMY, PHYSIOLOGY AND ENDOCRINE SYSTEMS AND THE RESTRICTIONS IN PHYSICAL ACTIVITIES DUE TO PREGNANCY.

EFFECT OF ASANAS

PERFORMING ASANAS REGULARLY WILL BOOST THE CONFIDENCEOF THE PATIENT.
THEY MAKE SPINE STRONG AND FLEXIBLE, ENSURES CORRECT POSTURE AND ESTABLISH BALANCE BETWEEN SYMPATHETIC AND PARASYMPATHETIC SYSTEM.
REGULAR PRACTICE OF ASANAS IMPROVES BLOOD CIRCULATION, TONES UP THE MUSCLES OF SPINE, ABDOMEN AND PELVIC WHICH HELPS TO SUPPORT THE ADDED WEIGHT OF UTERNUS.
PREVENTS COMMON AILMENTS LIKE BACKACHE, LEG, CRAMPS, BREATHLESSNESS, OEDEMA FEET, ETC.
REGULAR PRACTICE OF ASANAS WILL HASTEN THE POST PARTUM RECOVERY.

PRANAYAMA

PRANAYAMA IS A DECIPLINED YOGIC BREATHING PRACTICE, IN WHICH BREATHING PROCESS IS CONSCIOUSLY REGULATED. BUT IT IS IMPORTANT TO LEARN UNDER THE GUIDANCE OF AN EXPERT ONLY.

EFFECTS OF PRANAYAMA

IT INDUCES TRANQUILLITY, RELAXATION AND A FEELING OF WELL-BEING.
IT TUNES UP THE NERVOUS SYSTEM, IMPROVES EMOTIONALLY STABILITY. IT ALSO HELPS TO ELIMINATE ANXIETY, FEARS AND PHOBIAS, IT ENHANCES EFFICIENCY OF CENTRAL NERVOUS SYSTEM AND THEREBY BRINGS RELIEF FROM AILMENTS LIKE, INSOMNIA, HIGH BLOOD PRESSURE AND BREATHLESSNESS.
IT IMPROVES BREATHING CAPACITY AND ALSO INCREASES STAMINA AND VITALITY.
MOST IMPORTANT OF ALL IT HELPS GREATLY IN PROMOTING AN EASY DELIVERY WITH MINIMUM DISTRESS AND FATIGUE DURING LABOUR.

MEDITATION

WHEN YOU ARE NO LONGER DISTRACTED BY EXTERNAL STIMULI AND WHEN YOUR MIND IS COMPLETELY CONTROLLED AND REMAIN EFFORTLESSLY AT ONE POINT, THAT IS MEDITATION. TO DEVELOP SUCH A ONE POINTEDNESS OF MIND FOCUS YOUR ATTENTION ON AN OBJECTS LIKE YOUR OWN BREATH, OR A FLOWER, OR A CANDLE FLAME, A MANTRA OR ANY OBJECT THAT CAN EASILY BE FOCUSED UPON. IF ATTENTION GETS DIVERTED, AND IT WILL, DO NOT GET DISCOURAGED, GENTLY BRING YOUR MIND BACK TO YOUR CHOSEN OBJECT. YOU WILL EXPERIENCE INNER SILENCE AND PEACE. HUMAN BEINGS HAVE AN IN-BUILT ABILITY TO REESTABLISH PHYSICAL AND MENTAL EQUILIBRIUM WILL INDUCE DEEP SENSE OF REJUVENATION AND RELAXATION. PULSE RATE, BLOOD PRESSURE AND OXYGEN REQUIREMENT COME DOWN. MIND BECOMES MORE RELAXED AND RECEPTIVE AND CAN QUICKLY PICK UP AUTO-SUGGESTIONS.

HOW TO PRACTICE

YOU MUST LEARN THE ART OF MEDITATION UNDER AN EXPERIENCED TEACHER.
PRACTICE MEDITATION REGULARLY AND PREFERABLY AT THE SAME TIME EVERY DAY. (EARLY MORNING IS THE BEST TIME FOR THIS)
SIT WITH YOUR SPINE STRAIGHT AND ERECT.
A MANTRA LIKE O.... M, SOHAM, OR A GURUMANTRA CAN BE USED AS AN OBJECT OF MEDITATION. ITS POWER LIES IN ITS VIBRATIONS WHEN UTTERED VERBALLY OR MENTALLY.
PRACTICE FOR ABOUT 8 TO 10 MINUTES INITIALLY. YOU CAN EXTEND YOUR TIME LATER ON AS PER YOUR NEED AND CAPACITY.

YOGA - NIDRA

YOGA-NIDRA IS A SYSTEMIC METHOD OF INDUCING COMPLETE PHYSICAL, MENTAL AND EMOTIONAL RELAXATION. USUALLY PRACTICED IN SHAVASANA OR SITTING POSITION FOR 20 TO 30 MINUTES. YOGA TEACHER CAN GUIDE YOU THROUGH RECORDED INTRUCTIONS. LISTEN THE INSTRUCTIONS AND FOLLOW THEM MENTALLY. IT IS IMPORTANT TO REMAIN AWAKE AND AWARE DURING THE PRACTICE. A VERY SPECIAL FEATURE OF YOGA-NIDRA IS "SANKALPA" WHICH MEANS A "RESOLVE". THE RELAXED BODY AND MIND ARE IDEAL SOIL FOR MAKING A RESOLVE. THE "SALKALPA" IS AN AFFIRMATION OF A STATEMENT, SHORT, POSITIVE, PRECISE ABOUT WHAT YOU WANT TO ACHIEVE. YOUR STATEMENT MAY BE SOMETHING LIKE AUTOSUGGESTION. THEY ARE EASY TO MEMORISE AND RECITE. FOR EXAMPLE.

I AM BECOMING HAPPIER, HEALTHIER AND MORE RELAXED".
I AND MY BABY ARE EXPERIENCING IMMENSE JOY".

HOWEVER, THESE AUTO SUGGESTIONS CAN BE RECITED ANY TIME DURING A DAY. REPEATED RECITATION OF AUTO SUGGESTIONS, ESPECIALLY WHEN, YOUR MIND IS RELAXED, SINKS EASILY INTO SUBCONSCIOUS MIND AND DIRECTS THE CONSCIOUS MIND TO TRANSFORM THE POSITIVE THOUGHT INTO REALITY. BEST TIME TO REPEAT AUTOSUGGESTION IS IN THE MORNING OR AT BED TIME WHEN BODY AND MIND ARE RELAXED AND RECEPTIVE. REGULAR PRACTICE OF YOGA-NIDRA HELPS TO CREATE THE MOST FAVOURABLE CONDITIONS FOR FOETAL GROWTH AND DEVELOPMENT.

TIPS FOR LABOUR PROCESS

HAVE A FAMILY MEMBER FOR EMOTIONAL SUPPORT.
YOGIC POSTURES LIKE MARJARASANA, NAMASKARASANA, SULABH UTKATASANA FACILITATE LABOUR.
KEEP YOGIC BREATHING . MUKHA DHAUTI IS A VERY EFFECTIVE BREATHIG PATTERN TO RELEASE TENSIONS AND SOFTEN THE PROCESS OF LABOUR. THIS CAN BE PRACTICED 5 TO 6 TIMES.

THE INTENSITY OF PAIN VARIES FROM PERSON TO PERSON. THE MORE APPREHENSIVE AND EXCITABLE PERSON, THE MORE IS THE FEELING OF PAIN. IF A PERSON TAKES A PHILOSOPHICAL AND RELAXED ATTITUDE SAYING. "OK", THIS PAIN IS INEVITABLE, BUT IT IS TEMPORARY AND I CAN COPE UP WITH IT". WITH YOGA PRACTICE AND MEDITATION AND INTENSITY OF PAIN REDUCES CONSIDERABLY. YOGIC PRACTICES DURING PREGNANCY PREPARES THE MIND AND BODY AND TAKE THE PERSON TO A HIGHER LEVEL OF MIND CONTROL.