PREGNANCY TIPS ( BACK PAIN SOLUTIONS!)

BACK PAIN SOLUTION

DURING PREGNANCY

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BACKACHE IS VERY COMMON IN PREGNANCY. ALMOST 70 PERCENT OF ALL PREGNANT WOMEN DEAL WITH SOME SORT OF BACK PAIN. BACKACHE OFTEN OCCUR AS THE INCREASING WEIGHT PULLS THE SPINE FORWARD AND SHIFTS EXPECTING MOTHER'S CENTRE OF GRAVITY. DURING PREGNANCY, THE PELVIC JOINTS RELAX IN ORDER TO INCREASE THE SIZE AND FLEXIBILITY OF THE PELVIS IN PREPARATION FOR BIRTH. THIS MAY CAUSE PRESSURE ON THE SCIATIC NERVE AND MAY LEAD TO PAIN IN THE PELVIC AREA, DOWN THE THIGH AND INTO THE LEG. THERE ARE LIGAMENTS THAT HOLD ME UTERNUS IN PLACE - ONE IS ON BOTH SIDES OF THE UTERNUS AND A THIRD GOING ACROSS THE PELVIC FLOOR. AS THE UTERNUS GROWS, THESE LIGAMENTS STRETCH LIKE A RUBBERBAND. ANY SUDDEN MOVEMENT OR POSITION CHANGE CAN CAUSE THEM TO SPASM.

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THE LIGAMETS BECOME SOFTER AND STRETCH TO PREPARE FOR LABOUR. AS THE BABY GROWS, THE HOLLOW IN THE BACK OF LADY MAY INCREASE AND THIS MAY CAUSE BACKACHE. ALSO, DUE TO THE INCREASED WEIGHT, THE MUSCLES IN YOUR BACK MAY HAVE TO WORK HARDER TO SUPPORT YOUR BALANCE, RESULTING IN INCREASED LOWER BACK PAIN. FORTUNATELY, THERE ARE LOTS OF SIMPLE YOGIC ACTIVITIES WHICH CAN HELP IN BACKACHE.

PRECAUTIONS TO BE TAKEN

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FIRST, CONSIDER THE POSSIBILITY OF BACKACHE AS A SYMPTOM OF PRE-TERM LABOUR.
PRACTICE GOOD PRESSURE AND STAND STRAIGHT AND TALL WITH YOUR BACKBONE STRAIGHT.
ALWAYS BE CAREFUL WHILE LIFTING OBJECTS. BEND YOUR KNEES INSTEAD OF BENDING OVER AT THE WAIST. LIFT WITH YOUR LEGS INSTEAD OF YOUR BACK.
WEAR SUPPORTIVE SHOES WITH LOW HEELS. AVOID STANDING FOR LONG PERIODS OF TIME.'
PUT ONE FOOT ON A STEP STOOL TO RELIEVE BACK STRESS WHILE STANDING.
CONSIDER WEARING A MATERNITY SUPPORT BELT TO HELP RELIEVE SOME OF THE PRESSURE.
MATERNITY PANTS WITH A LOW, SUPPORTIVE WAISTBAND MAY ALSO BE HELPFUL.
APPLY HEAT USING WARM BATH SOAKS, WARM WET TOWELS, A HOT WATER BOTTLE OR HEATING PAD.
GET A BACK MASSAGE AND TAKE PROPER REST.

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THERAPY FOR BACK PAIN

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SIT WITH LEGS OUTSTRETCHED IN FRONT OF YOUR BODY ABOUT ONE FOOT APART.
INTERLOCK THE FINGERS OF BOTH HANDS AND HOLD THE ARMS OUT STAIGHT IN FRONT OF THE CHEST.
KEEP THE ARMS STRAIGHT AND HORIZONTAL THROUGHOUT THE PRACTICE. DO NOT BEND THE ELBOWS.
BEND FORWARD AS FAS AS POSSIBLE COMFORTABLY WITHOUT ANY JERK.
IMAGINE THE ACTION OF CHURNING A MILL WITH A STONE GRINDER.
SWIVEL TO THE RIGHT SO THAT THE HANDS PASS ABOVE THE RIGHT TOES AND AS FAR TO THE RIGHT POSSIBLE.
LEAN BACK AS FAR AS POSSIBLE ON THE BACKWARD SWING.
TRY TO MOVE THE BODY FROM THE WAIST. ON THE FORWARD SWING, BRING THE ARMS AND HANDS TO THE LEFT SIDE, OVER THE LEFT TOES AND THEN BACK TO THE CENTRE POSITION.
ONE ROTATION IS ONE ROUND.
PRACTICE 5 TO 10 ROUNDS CLOCKWISE THEN THE SAME NUMBER OF ROUNDS ANTI-CLOCKWISE.

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BREATHING : INHALE WHILE LEANING BACK AND EXHALE WHILE MOVING FORWARD.

BENEFITS : THIS ASANA IS EXCELLENT FOR TONING THE NERVES AND ORGANS OF THE PELVIS AND ABDOMEN. THIS IS ALSO A GOOD EXERCISE FOR RELIEVING BACK PAIN.

GENERAL SUGGESTION
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REST TWO OR THREE TIMES A DAY WITH LEGS ELEVATED HIGHER THAN YOUR HEART. LIE DOWN WITH PILLOWS UNDER YOUR CALVES AND FEET.
LYING DOWN ON YOUR LEFT SIDE IS BETTER OR CIRCULATION.
AVOID WEARING TIGHT CLOTHES LIKE PANTS, STOCKING ETC. VARICOSE VEINS MAY BE ASSOCIATED WITH SWELLING.
EXERCISE REGULARLY BY WALKING OR SWIMMING.
TRY SUBMERGING IN WATER UP TO YOUR SHOULDERS. THE WATER SHOULD BE NO WARMER THAN BODY TEMPERATURE.
CHEK YOUR FLUID INTAKE.

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GENERAL NOTES OF YOGA

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YAMA - MORAL DUTIES SUCH AS AHIMSA
NIYAMA - SELF-OBSERVANCE SUCH AS PURE
ASANA - PHYSICAL YOGIC EXERCISES
PRANAYAMA - BREATHING TECHNIQUES
PRATYAHARA - DISSOCIATION OF SELF-CONSCIOUSNESS
DHARANA -CONCENTRATION OF PARTICULAR SUB
DHYANA - MEDITATION
SAMADHI - IDENTIFICATION WITH SELF- ACTUALISATION

SPECIAL DIET FOR

THIRD TRIMESTER

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THE THIRD TRIMESTER IS MAINLY THE PERIOD OF GROWTH. REQUIREMENTS OF THE NUTRIENTS AT TIME ARE HIGH, BOTH QUANTITATIVELY AND QUALITIVELY. NUTRITIONAL DIFICIENCIES DURING THIS PERIOD USUALLY RESULT IN PREMATURE DELIVERIES AND LOW-BIRTH-WEIGHT BABIES. THE NUTRITIONAL REQUIREMENTS DURING THIS TRIMESTER ARE ALMOST SAME AS IN SECOND TRIMESTER BECAUSE THIS TRIMESTER IS AN EXERTION OF THE SECOND TRIMESTER ONLY. BUT ALONG WITH THEM THE INTAKE OF A FEW OTHER IMPORTANT NUTRIENTS ARE NECESSARY BECAUSE AT THIS TIME MOTHER HAS TO PREPARE HERSELF FOR THE DELIVERY ALSO. THEREFORE ALONG WITH PROTEINS, ENERGY, IRON, CALCIUM, VITAMIN B AND VITAMIN C, VITAMIN K ALSO COMES UP AS A VERY IMPORTANT NUTRIENT FOR THIS TRIMESTER.

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MENU PLAN💟💟

EARLY MORNG 6.30 LEMON TEA, OR TEA
BREAKFAST 9.00 CASHEWNUT MILK OR VEG BESAN
MID-MORNING 11.30 FRESH MIX JUICE OR CARROT JUICE
LUNCH 1.00 WHOLE URAD DAL OR VEG SAMBAR
AFTER LUNCH 3.30 MILK CAKE OR BESAN LADOO
EVENING 5.15 BANANA MILKSHAKE OR VEG UPMA
DINNER 8.15 MIX VEG PULAO OR CHAPATHI
BEDTIME 11.00 HOT ALMOND MILK

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❤❤ PRANAYAMA

SIT IN ANY COMFORTABLE MEDITATION POSTURE WITH HANDS ON KNEES IN GYAN MUDRA.
CLOSE THE EYES AND RELAX THE BODY.
EXTEND THE TONGUE OUTSIDE THE MOUTH AS FAS AS POSSIBLE WITHOUT STRAIN.
ROLL THE SIDES OF THE TONGUE UP SO THAT IT FORMS A TUBE. INHALE AND DRAW THE BREATH IN THROUGH THIS TUBE.
AT THE END OF INHALATION, DRAW THE TONGUE IN, CLOSE THE MOUTH AND EXHALE THROUGH THE NOSE.
THE BREATH SHOULD PRODUCE A NOISE SIMILAR TO RUSHING WIND.
A FEELING OF ICE COLDNESS WILL BE EXPERIENCED ON THE TONGUE AND THE ROOF OF THE MOUTH.
THIS IS ONE ROUND.
PRACTICE 9 ROUNDS. GRADUALLY INCREASE THE NUMBER OF ROUNDS FROM 9 TO 15 AND THE DURATION OF EACH INHALATION/EXHALATION.

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PRECAUTION : THIS TECHNIQUE SHOULD NOT BE PRACTICED IN A DIRTY POLLUTED ATMOSPHERE OR DURING COLD WEATHER.

BENEFITS : THIS PRACTICE COOLS THE BODY AND MIND. IT AFFECTS CENTRES ASSOCIATED WITH BIOLOGICAL DERIVES AND TEMPERATURE REGULATION. IT COOLS AND REDUCES MENTAL AND EMOTIONAL EXCITATION (WHICH IS COMMON IN LAST TRIMESTER OF PREGNANCY) AND ENCOURAGES THE FREE FLOW OF "PRANA" THROUGHOUT THE BODY. IT INDUCES MUSCULAR RELAXATION, MENTAL TRANQUILLITY AND MAY BE USED AS A TRANQUILLISER BEFORE SLEEP. IF YOU ARE SUFFERING FROM INSOMNIA OR LACK OF SLEEP, THIS TECHNIQUE IS OF GREAT RELIEF. IT ALSO HELPS REDUCE BLOOD PRESSURE AND ACID STOMACH.

SAHAJOLI MUDRA 💫💫

SIT IN ANY COMFORTABLE CROSS-LEGGED MEDITATION POSTURE WITH HEAD AND SPINE STRAIGHT.
PLACE HANDS ON THE KNEES IN GYAN MUDRA.
CLOSE THE EYES AND RELAX THE BODY.
TAKE THE AWARENESS TO URETHRA.
INHALE AND HOLD THE BREATH IN AND TRY TO DRAW THE URETHRA UPWARD. THIS MUSCLE ACTION IS SIMILAR TO HOLDING BACK AN INTENSE URGE TO URINATE.
THE LABIA IN WOMEN SHOULD MOVE SLIGHTLY DUE TO THIS CONTRACTION.
TRY TO FOCUS AND COMFINE THE FORCE OF THE CONTRACTION AT THE URETHRA. BENDING A LITTLE FORWARD DURING THE CONTRACTION HELPS TO ISOLATE THIS POINT.
HOLD THE CONTRACTION FOR AS LONG AS COMFORTABLE.
EXHALE WHILE RELEASING THE CONTRACTION AND RELAX.
PRACTICE TWICE MORE.

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DURATION : HOLD THE CONTRACTION FOR AS LONG AS IS COMFORTABLE, STARTING WITH A FEW SECONDS AND GRADUALLY INCREASING. BEGIN WITH THREE CONTRACTIONS AND SLOWLY INCREASE UP TO 10 TO 15 ROUNDS.

BENEFITS : THIS MUDRA REGULATES AND TONES THE ENTIRE URO-GENITAL SYSTEM, CORRECTING INCONTINENCE AND RECURRENT URINARY TRACT INFECTIONS. SAHAJOLI CORRECTS UTERINE PROLAPSE.