PREGNANCY TIPS (SWELLING PROBLEM AND DELIVERY TIME !)

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.