PREGNANCY PHYSICAL AND MENTAL EXERCISES! (HELPFUL SUGGESTIONS)

❤ GENERAL SUGGESTION

FOR PREGNANCY❤

DRINK WATER ONLY WHEN YOU ARE THIRSTY AND NOT FOR ANY OTHER REASON.
AVOID BEVERAGES THAT HAVE A MILD DIURETIC EFFECT, SUCH AS COFFEE AND TEA.
DO NOT DRINK WATER AT NIGHT IF YOU WANT A FULL NIGHT'S SLEEP.
WHEN YOU URINATE, LEAN FORWARD TO HELP COMPLETELY EMPTY YOUR BLADDER.
IF THE FREQUENCY IS ACCOMPANIED BY PAIN YOU SHOULD CONSULT YOUR DOCTOR.

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FIRST TRIMESTER WORKOUTS
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NOTES : THESE POINTS SHOULD BE CONSIDERED BEFORE STARTING THE PRACTICE OF YOGA DURING PREGNANCY.

NEVER PERFORM ASANAS DURING PREGNANCY SIMILAR TO THE NORMAL DAILY YOGIC ROUTINE NOT START ALL OF A SUDDEN. PREPARE YOURSELF PHYSICALLY AND MENTALLY BEFORE YOU BEGIN WITH THE PRACTICE OF YOGA DURING PREGNANCY.
WASH YOURSELF, CLEAR YOUR STOMACH, NOSE AND THROAT, SPREAD YOUR MAT ON THE FLOOR AND SIT COMFORTABLY FOR AT LEAST TEN MINUTES IN CROSSED LEG OR FOLDED KNEE POSITION WITH SPINE STRAIGHT AND HEAD RELAXED.
SUSPEND ALL WORRIES FOR THE TIME BEING AND CONCENTRATE JUST ON YOURSELF.
LET YOUR MIND BE STRESS FREE, JOINTS AND MUSCLES TENSION FREE, FACE SHOULD FEEL COOL AND CALM AND BREATHING SHOULD BE RHYTHMIC. THIS PRACTICE WILL SUSPEND YOUR WORRIES AND PROBLEMS FOREVER.
STOP IMMEDIATELY IF YOU FEEL ANY STRAIN OR DISCOMFORT, BUT AT THE SAME TIME DO NOT BE TOO EASY ON YOURSELF. THE BABY IS WELL PROTECTED BY YOUR ABDOMINAL MUSCLES AND BY ITS SAC OF AMNIOTIC FLUID IN THE WOMB.
REMEMBER, THE BABY IN THE WOMB SCREAMS WITH FEAR WHEN YOU ARE IN FEAR, IT FLOURISHES WHEN YOU BEAR A CHEER. IT GETS PROPER NOURISHMENT WHEN YOU ARE NOURISHED. IT IS WITHIN YOU, IS A PART OF YOUR EXISTENCE AND IS DIRECTLY AFFECTED BY THE CHANGS THAT OCCUR TO YOUR PERSONALITY, SO BE VERY CAREFUL AND BALANCED AS YOU ARE SHAPING A NEW CREATION.
WHILE AT YOGA, DEVOTE YOURSELF ABSOLUTELY TO THE ASANAS AND IMAGINE THE BABY TOO MOVING WITH YOU WHILE PRACTICING ASANA.
LISTEN TO YOUR BABY AS YOU ARE THE BEST JUDGE OF WHAT YOU CAN AND CANNOT DO WHEN YOU ARE PREGNANT AND HOW TO ADAPT YOUR ASANAS TO MEET YOUR OWN PARTICULAR NEED.
AT THE END, RELAXATION IS A MUST FOR AT LEAST 10 MINUTES.

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👀👀 DHRUVASANA

STAND STRAIGHT ON YOUR MAT AND GRIP YOUR RIGHT ANKLE WITH LEFT HAND TO REST LIFE SOLE ON THE RIGHT THIGH. KEEP THE PALMS BESIDE BOTH THIGHS.
BALANCE ON THE RIGHT LEG AND LIFT BOTH ARMS FROM SIDES TO ABOVE HEAD POSITION WHILE INHALING. GIVE A MODERATE UPWARD STRETCH TO YOUR ENTIRE BODY AND BRING THE PALMS TO OBSERVE PRAYER POSE IN FRONT OF YOUR CHEST WHILE EXHALING.
CONTINUE TO BE IN THE PRAYER POSE WITH RHYTHMIC BREATHING. KEEP BALANCING GRADUALLY WITH EYES CLOSED FOR PERFECT RESULTS.
CONCENTRATE ON BREATHING RHYTHM ONLY TO DEVELOP WONDERFUL FEELING OF INNER PEACE AND CONCENTRATION TO STEADY THE MIND.
REPEAT IT WITH CHANGING THE POSITION OF LEGS. THE CALMING INFLUENCE OF THE ASANA WILL BE ENORMOUSLY REWARDING DURING THE MONTHS TO COME. PRACTICE BOTH POSITIONS - STRETCHING AND THE PRAYER POSE, PLACING YOUR FOOT HIGH AGAINST THE OPPOSITE THIGH. TRY TO HOLD THE POSITION WITH EYES CLOSED.

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BENEFITS : THIS ASANA MAY BE PERFORMED EVEN DURING LATE PREGNANCY AND PREVENTS ANY DEFORMITY. THIS ASANA ADDS A LOT OF MUSCULAR AND NERVOUS STRENGTH AND ENERGY AND REFRESHES YOU AGAINST ANY FATIGUE. IT PROTECTS YOU AGAINST PAINFUL LABOUR. THIS ASANA STRENGTHENS YOUR LEGS, HELPING TO CARRY THE BABY COMFORTABLY. WOMEN WHO PRACTICE THIS DHRUVASANA DURING PREGNANCY ARE BLESSED WITH HEALTHY BABY WITH WONDERFUL DEVOTION AND CONCENTRATION LIKE BHAKTA DHRUVA.

❤❤ PADMASANA

SIT WITH LEGS SPREAD IN FRONT OF YOUR BODY.
HOLD THE RIGHT TOE WITH YOUR HANDS TO REST THE RIGHT ANKLE ON LEFT THIGH JOINT. NOW HOLD THE LEFT TOE TO REST THE LEFT ANKLE ON RIGHT THIGH JOINT.
ENSURE BOTH HEELS TOUCHING THE LOWER ABDOMEN WITH YOUR SPINE, NECK AND HEAD QUITE STRAIGHT BUT STILL TENSION FREE.
SIT COMFORTABLY BUT TRY GRADUALLY TO ENSURE THAT YOUR BOTH KNEES COME CLOSER TO THE FLOOR. YOU MAY TRY IB SINGLE LEG ALSO ALTERNATELY IN THE BEGINNING IF YOU FIND IT TOUCH TO PERFORM ALL TOGETHER.
HOLD BRAHMANJALI MUDRA DURING PADMASANA. REST YOUR PALMS IN YOUR LAP BELOW NAVAL PLACING RIGHT PALM OVER YOUR LEFT PALM FACING SKY. IT WILL EQUIP YOU WITH LAGHIMA SHAKTI AND KEEP YOU VERY LIGHT AT BODY AND MIND DURING THIS TOUGH PERIOD.
YOU MAY PREFER TO SIT IN GYAN MUDRA AND IF FEEL THE NECESSITY OF GARIMA SHAKTI, THEN WITH INDEX FINGER OF BOTH HANDS MAKE A CIRCLE WHILE TOUCHING THE TIP OF THE THUMB.
KEEP THE COMPLETE ARM RELAXED, RESTING THE WRISTS AND KNEES.

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REPETITION : CLOSE YOUR EYES AND TRY TO REMAIN SEATED IN THE POSTURE FOR 5 TO 10 MINUTES. IF IN STARTING YOU ARE NOT ABLE TO PERFORM IF FOR TOO LONG THEN REPEAT IT 4 TO 5 TIMES FOR TWO MINUTES EACH TIME.

BENEFITS : PADMASANA IS POPULARLY KNOWN AS "SARVA VYADHI VINASHANAM" OR THE RARE ASANA THAT ERADICATES ALL AILMENTS FROM THE BODY OF ITS PRACTITIONER. THIS ASANA TONES UP YOUR DIGESTION GENERALLY DISTURBED DURING PREGNANCY AND DEVELOPS A RHYTHM AND STRENGTH AMONG STOMACH, HEART AND MIND. PADMASANA HELPS TO OPEN UP THE PELVIS FOR THE BIRTH.

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THE BODY AND MIND

FOR PREGNANCY!

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PREGNANCY , YOGA

AND DIETETICS

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PRE-PREGNANCY, WHERE ONE GETS PHYSICALLY, MENTALLY AND EMOTIONALLY READY TO SHOW THE SEED OF LIFE.
CONCEPTION OR BEGINNING OF PREGNANCY, WHEREIN THE FERTILISATION HAPPENS AND THE SEED OF LIFE IS SOWN.
FIRST TRIMESTER OR THE FIRST THREE MONTHS OF THE PREGNANCY, DURING WHICH THE LIFE INSIDE THE MOTHER TAKES SHAPE.
SECOND TRIMESTER OR THE NEXT THREE MONTHS OF THE DEVELOPMENT OF LIFE INSIDE THE MOTHER'S WOMB.
THIRD TRIMESTER OF THE LAST MONTHS OF PREGNANCY, WHICH CULTINATE IN THE DELIVERY AND BIRTH OF THE BABY.
THE CRITICAL POST-PREGNANCY PERIOD, WHICH IS AN IMPORTANT AS THE PREGNANCY ITSELF

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THE SCIENCE OF YOGA CAN BE SAFELY AND EFFECTIVELY APPLIED DURING ALL STAGES OF LIFE FOR ENLIGHTENED AND PROBLEM-FREE LIVING AND PREGNANCY IS NO EXCEPTION TO THIS. YOGA, IF PRACTISED REGULARLY UNDER RESTRAINT AND GUIDANCE, IS KNOWN TO HAVE AN IMMENSELY POSITIVE IMPACT DURING ALL PHASES OF PREGNANCY. THE PROCESS OF PREGNANCY WILL BE NEVER BE THE SAME AGAIN IF YOGIC TECHNIQUE ARE APPLIED AND PRACTISED CORRECTLY. THE ENTIRE EXPERIENCE OF PREGNANCY WILL THEN BE AS PLEASANT AS THE OUTCOME ITSELF.

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MEDITATION❤❤

SIT IN CROSS-LEGGED POSITION WITH YOUR BACK AND EYES CLOSED. IN CASE YOU HAVE PROBLEM SITTING CROSS-LEGGED ON THE FLOOR OR MAT, YOU CAN SIT STRAIGHT IN THE CHAIR.
CONCENTRATE ON WHATEVER YOU SEE WITH CLOSED EYES.
LET EVERY THOUGHT, PICTURE, COLOUR, PERSON ETC COME AND GO. DO NOT INDULGE YOURSELF IN ANY OF THE OBJECT OF YOUR THOUGHTS.
TRY THIS FOR 15 TO 20 MINUTES.
NOW THINK OF YOUR DIVINE PERCEPT AND SURRENDER YOURSELF TO HIM WITH A THOUGHT THAT FROM THIS MOMENT ALL YOUR PROBLEMS ARE HIS AND HE IS THERE TO TAKE CARE OF EVERYTHING. IN YOGA, IT IS CALLED "ISHWAR PRANIDHAN".

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NOT ABLE TO CONCEIVE?

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AFTER PLANNING YOUR PREGNANCY FOR MORE THAN SIX MONTHS IF YOU ARE NOT ABLE TO CONCEIVE, THEN GET A THOROUGH MEDICAL CHECK UP DONE TO FIND OUT THE EXACT REASON FOR YOUR INABILITY TO CONCEIVE. THERE CAN BE SEVERAL FACTORS ADDING TO DELAY IN CONCEIVING. AT TIMES, COUPLES GET VERY DEPRESSED IF THEY ARE NOT ABLE TO CONCEIVE BUT THERE IS NO NEED TO PANIC OR GETTING DEPRESSED BECAUSE MAXIMUM PROBLEMS IMPEDING CONCEPTION ARE CURABLE.

AFTER TAKING CARE OF THE PATTERN OF INTERCOURSE IF YOU ARE STILL NOT ABLE TO CONCEIVE THEN THERE CAN BE VARIOUS REASONS TO IT. LET US HAVE A LOOK AT VARIOUS COMMON REASONS THAT ADD TO INFERTILITY AND INABILITY TO CONCEIVE.

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WEIGHT RELATED PROBLEMS
STRESS
MENTRUAL DISORDER
LOW SPERM COUNT
LATE PLANNING OF PREGNANCY
RETROVERTED UTERNUS
POLYCYSTIC OVARIES

SARVANG PUSHTI❤👀

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

STAND STRAIGHT WITH YOUR FEET TOGETHER AND PALMS ON YOUR THIGHS.
OPEN YOUR FEET APART EQUALLY TO THE BROADNESS OF YOUR SHOULDERS. WHILE INHALING TAKE BOTH YOUR ARMS STRAIGHT ABOVE YOUR HEAD AND CROSS THEM WITH EACH OTHER.
NOW EXHALE AND BEND DOWNWARDS IN EXACT POSITION IN SUCH A WAY THAT HEAD WILL BE IN BETWEEN YOUR KNEES.
START MOVING CLOCKWISE WHILE INHALING GIVING YOUR WAIST THE MAXIMUM STRETCH, COME BACK TO THE POSITION OF YOUR HEAD BETWEEN YOUR KNEES WHILE EXHALING.
AGAIN REPEAT THE SAME MOVEMENT ANTI-CLOCKWISE THEN CLOCKWISE, DO 6 REPETITIONS THIS WAY.
NOW WHILE INHALING COME BACK TO THE UPRIGHT POSITION, WITH YOUR HANDS CROSSED ABOVE YOUR HEAD AS IN SECOND STEP.
WHILE EXHALING, COME BACK TO THE FIRST POSITION YOU STARTED WITH I.E, PALMS ON YOUR THIGHS AND YOUR FEET TOGETHER.
THIS IS ONE ROUND. PERFORM 3 TO 5 SUCH ROUNDS.