PREGNANCY TIPS (YOGA AND PRANAYAMA FOR PREGNANCY!

YOGA THERAPY FOR

MORNING SICKNESS

ANANDA MADIRASANA

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SIT IN VAJRASANA .
PLACE THE PALMS ON TOP OF THE HEELS SO THAT THE FINGERS ARE POINTING TOWARDS EACH OTHER, IF THIS IS UNCOMFORTABLE PLACE THE PALMS JUST ABOVE THE HEELS.
KEEP THE SPINE ERECT AND HEAD TILTED BACKWARDS, CLOSE THE EYES AND RELAX THE WHOLE BODY.
FIX THE ATTENTION AT THE BHRUMADHYA (THE EYEBROW CENTRE).
THE PHYSICAL AWARENESS SHOULD BE ON EYEBROW CENTRE AND SPITITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.

BREATHING

BREATHE SLOWLY AND DEEPLY. IMAGINE THAT THE BREATH IS MOVING IN AND OUT OF THE EYEBROW CENTRE. INHALE FROM THE EYEBROW CENTRE OF AJNA CHAKRA AND EXHALE FROM AJNA CHAKRA TO THE EYEBROW CENTRE.

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ASANAS

SIT IN VAJRASANA.
CROSS THE ARMS IN FRONT OF THE CHEST, PLACING THE HANDS UNDER THE OPPOSITE ARMPITS WITH THE THUMBS POINTING UPWARD.
THE POINT BETWEEN THE THUMB AND FIRST FINGER SHOULD BE FIRMLY PRESSED.
CLOSE THE EYES AND BECOME AWARE OF BREATHING PROCESS.
PHYSICAL AWARENESS SHOULD BE ON THE BREATHING PROCESS IN THE NOSE AND SPIRITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.

BREATHING : SLOW, AND DEEP AND RHYTHMICAL BREATHING IS REQUIRED. PRACTICE UNTIL THE FLOW OF BREATH IN BOTH NOSTRILS BECOMES EQUALISED.

DURATION : PRACTICE FOR 5 TO 10 MINUTES.

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PRANAYAMA

SIT IN ANY COMFORTABLE POSTURE PREFERABLY A MEDITATION ASANA.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
TAKE THE AWARENESS TO THE BREATH IN THE NOSTRILS AND ALLOW THE BREATHING TO BECOME CALM AND RHYTHIMIC.
AFTER SOME TIME, TRANSFER THE AWARENESS TO THE THROAT.
TRY TO FEEL OR TO IMAGINE THAT THE BREATH IS BEING DRAWN IN AND OUT THROUGH THE THROAT AND NOT THROUGH THE NOSTRILS, AS IF INHALATION AND EXHALATION ARE TAKING PLACE THROUGH A SMALL HOLE IN THE THROAT.
AS THE BREATHING BECOMES SLOWER AND DEEPER, GENTLY CONTRACT THE GLOTTIS SO THAT A SOFT SNORING SOUND LIKE THE BREATH OF THE SLEEPING BABY IS PRODUCED IN THE THROAT.
IF THIS IS PRACTISED CORRECTLY THERE WILL BE A SIMULTANEOUS CONTRACTION OF THE ABDOMEN. THIS HAPPENS BY ITSELF, WITHOUT ANY EFFORT BEING MADE.
BOTH INHALATION AND EXHALATION SHOULD BE LONG, DEEP AND CONTROLLED.
SOUND OF BREATH SHOULD NOT BE VERY LOUD. IT SHOULD JUST BE AUDIBLE TO THE PRACTITIONER BUT NOT TO ANOTHER PERSON UNLESS THEY ARE SITTING VERY CLOSE.

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REPETITION : PRACTICE THIS FOR 10 TO 20 MINUTES.

PRANAYAMA 2

SIT IN ANY COMFORTABLE CROSS-LEGGED POSITION WITH BACKBONE STRAIGHT. CONTROL THE FLOW OF BREATH WITH THUMB AND RING FINGER OF RIGHT HAND BY ALTERNATIVELY PRESSING ON THE NOSTRIL. INDEX, MIDDLE AND LITTLE FINGER WILL REMAIN RELAXED AND COMFORTABLY FOLDED WHILE PERFORMING PRANAYAMA.

CLOSE THE RIGHT NOSTRIL WITH RIGHT THUMB.
INHALE THROUGH LEFT NOSTRIL WITH COMPLETE AWARENESS.
NOW CLOSE THE LEFT NOSTRIL WITH RIGHT RING FINGER AND REMOVE THE THUMB FROM RIGHT NOSTRIL.
NOW EXHALE THROUGH THE RIGHT NOSTRIL.
SIMILARLY REPEAT THE PROCESS BY INHALING THROUGH RIGHT NOSTRIL AND EXHALING THROUGH THE LEFT.
THIS COMPLETES ONE ROUND. MAKE SURE THAT THERE IS NO SOUND OF AIR PASSING WHILE PERFORMING THIS PRANAYAMA. AVOID FORCED BREATHING OR RAPID COUNTS.

REPETITION: REPEAT THE PROCEDURE 10 TO 15 TIMES.

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YOGA THERAPY

SIT WITH YOUR LEGS SPREAD STRAIGHT IN FRONT OF YOUR BODY.
FOLD THE RIGHT KNEE, HOLD THE RIGHT TOE WITH LEFT HAND AND BRING YOUR RIGHT HEEL CLOSER TO LEFT SIDE OF BUTTOCKS.
THE SAME WAY FOLD THE LEFT KNEE HOLDING THE LEFT TOE WITH RIGHT HAND AND BRING THE LEFT HEEL CLOSER TO RIGHT SIDE OF BUTTOCKS.
ENSURE THAT YOUR KNEES ARE PLACED ONE OVER THE OTHER AND YOUR RIGHT KNEE IS PLACED OVER THE LEFT ONE.
KEEP THE SPINAL COLUMN STRAIGHT AND LIFT YOUR RIGHT ARM ABOVE YOUR HEAD ALLOWING THE UPPER ARM TOUCHING THE RIGHT EAR.
FOLD IT AT ELBOW SO THAT THE PALM TOUCHES YOUR UPPER BACK.
NOW TRY TO CATCH IT WITH LEFT HAND FROM BACK SIDE.
HOLD THIS POSITION AND CONTINUE DEEP RHYTHMIC INHALATION AND EXHALATION FOR ABOUT 20 TIMES.
ENSURE THAT THE CHEST IS LIFTED HIGH AND BACK IS MAINTAINED STRAIGHT DURING GOMUKHASANA.
TRY TO HOLD THE POSTURE FOR 3 TO 5 MINUTES EACH SIDE.
REPEAT THE SAME PROCESS WITH CHANGED POSITION OF KNEES AND ARMS.

BENEFITS : IT STRENGTHENS THE LEGS, ARMS, KNEE AND BACK. IT THE FIRST TRIMESTER OF PREGNANCY, MUSCLE CRAMPS IS A COMMON COMPLAINT. GOMUKHASANA HELSP IN DECREASING ITS RATE AND FREQUENCY. GOMUKHASANA IS SPECIALLY MEANT FOR PEOPLE SUFFERING FROM BREATHING PROBLEMS ESPECIALLY ASTHMA AND BRONCHITIS. PREGNANT WOMEN FACING BREATHLESSNESS AND SHORT BREATHING WITH INCREASING SIZE OF BABY IN THE WOMB ARE DEEPLY BENEFITED WITH REGULAR PRACTICE OF GOMUKHASANA. AMPLE OXYGEN SUPPLY IN THIS ASANA PURIFIES THE LUNGS AND ADDS PROPER PURIFIED BLOOD SUPPLY TO ENTIRE BODY AND THE GROWING BABY AND DECREASES THE CHANCES OF ANAEMIA. IT HELPS ACTIVATING THE MILK GLANDS IN WOMEN BEFORE THE CHILD TAKES BIRTH. THE CROSS-LEGGED POSITION IN THIS PARTICULAR ASANA SUPPORTS THE LOWER ABDOMEN IN A BALANCED WAY WHICH IS ALREADY BEARING THE WEIGHT OF GROWING BABY FOR OVER NINE MONTHS.

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LEG CRAMPS

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LEG CRAMPS IS A COMMON DISCORFORT ASSOCIATED WITH PREGNANCY. ALTHOUGH A CRAMP LASTS FOR LESS THAN A MINUTE, THE PAIN CAN BE VERY CUTE AND INTENSE AND OFTEN UNBEARABLE. LEG CRAMPS DURING PREGNANCY ARE A RESULT OF EXPANDING UTERUS, AS THE UTERUS EXPANDS WITH THE FOETAL GROWTH IT PUTS MORE PRESSURE ON THE NERVES AND VEINS THAT SEND BLOOD TO AND FRO FROM THE HEART TO THE LEGS. EXCESS WEIGHT GAIN DURING PREGNANCY IS ANOTHER FACTOR RESPONSIBLE FOR LEG CRAMPS. AS THE BABY AND THE TUMMY OF THE MOTHER GROW BIGGER, THE PRESSURE OF HOLDING UP AND CARRYING THE BABY AROUND IS FELT MOST BY THE LEGS.

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RESEARCH SHOWS THAT AN EXCESS OF PHOSPHOROUS COULD ALSO CAUSE LEG CRAMPS. THIS IS BECAUSE PHOSPHOROUS HAMPERS THE BODY'S ABILITY TO ABSORB CALCIUM. ALTHOUGH A CERTAIN AMOUNT OF PHOSPHOROUS IS GOOD, TOO MUCH CAN LEAD TO LEG CRAMPS. LEG CRAMPS CAN BE PREVENTED BY KEEPING A CLOSE CHECK ON YOUR WEIGHT AND DOING FEW YOGIC WORKOUTS DAILY.

YOGA THERAPY
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POSITION : ALL MODIFIED YOGIC ACTIVITIES FOR LEG CRAMPS SHOULD BE PERFORMED IN THE FOLLOWING POSITION :

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SIT WITH LEGS OUTSTRETCHED.
PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES AND JUST BEHIND THE BUTTOCKS.
THE BACK, NECK AND HEAD SHOULD BE STRAIGHT.
STRAIGHTEN THE ELBOWS.
LEAN BACK SLIGHTLY, TAKING THE SUPPORT OF ARMS.
CLOSE THE EYES AND RELAX THE WHOLE BODY IN THIS POSITION.

TOE BENDING ACTIVITY

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STEP 1❤

SIT IN THE POSITION AS MENTIONED ABOVE WITH THE LEGS OUTSTRETCHED AND FEET SLIGHTLY APART.
PLACE THE HANDS BESIDES ADN SLIGHTLY BEHIND THE BUTTOCKS.
LEAN BACK A LITTLE USING THE ARMS TO SUPPORT THE BACK.
KEEP THE SPINE AS STRAIGHT AS POSSIBLE.
BE AWARE OF THE TOES, MOVE THE TOES OF FEET SLOWLY BACKWARD AND THEN FORWARD. KEEPING THE FEET UPRIGHT AND THE ANKLES RELAXED AND MOTIONLESS.
HOLD EACH POSITION FOR A FEW SECONDS.

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REPETITION : REPEAT 10 TO 15 TIMES.

BREATHING : INHALE AS THE TOE MOVE BACKWARD AND EXHALE AS THE TOES MOVE FORWARD. KEEP THE AWARENESS ON THE STRETCHING SENSATION PRODUCED BY THE MOVEMENT.

STEP 2❤

REMAIN IN THE POSITION, KEEP THE FEET SLIGHTLY APART. SLOWLY MOVE BOTH FEET BACKWARDS AND FORWARD, BENDING THEM FROM THE ANKLE JOINTS.
TRY TO STRETCH THE FEET FORWARD TO TOUCH THE FLOOR AND THEN DRAW THEM BACK TOWARDS THE KNEES.
HOLD EACH POSITION FOR FEW SECONDS.

REPETITION : REPEAT 10 TO 15 TIMES.

BREATHING : INHALE AS THE FEET MOVE BACKWARD AND EXHALE AS THE FEET MOVE FORWARD. KEEP THE AWARENESS ON THE STRETCHING SENSATION IN THE FOOT, ANKLE, CALF AND LEG MUSCLES.

STEP 3❤

REMAIN IN THE POSITION.
SEPARATE THE LEGS A LITTLE, KEEPING THEM STRAIGHT.
KEEP THE HEELS ON THE GROUND THROUGHOUT THE PRACTICE.
SLOWLY ROTATE THE RIGHT FOOT CLOCKWISE FROM THE ANKLE 10 TIMES AND THEN REPEAT 10 TIMES ANTI-CLOCKWISE.

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REPETITION : REPEAT THE SAME PROCEDURE WITH THE LEFT FOOT.

BREATHING : INHALE ON THE UPWARD MOVEMENT AND EXHALE ON THE DOWNWARD MOVEMENT.

STEP 4❤

FOR THIS ACTIVITY, LIE DOWN ON YOUR BACK ON YOUR YOGA MAT WITH LEGS STRAIGHT AND ONE FOOT APART AND HANDS STRAIGHT WITH PALMS TOUCHING THE FLOOR ON BOTH SIDES OF THE HIPS.
LIFT YOUR RIGHT LEG GENTLY FROM THE FLOOR AND PULL THE HEEL AS CLOSE TO THE RIGHT BUTTOCK AS POSSIBLE BY BENDING AT THE KNEE.
NOW STRAIGHTEN THE RIGHT LEG BUT DO NOT ALLOW THE HEEL TO TOUCH THE FLOOR.
THIS IS ONE ROUND. PRACTICE 10 SUCH ROUND WITH RIGHT LEG AND THEN REPEAT THE SAME WITH LEFT LEG.

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DIET THERAPY FOR MORNING
SICKNESS

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FEELING GOOD ABOUT BEING PREGNANT IS THE KEY TO GET RELIEF FROM MORNING SICKNESS. REMEMBER, THIS IS A PART OF THE PROCESS OF PREGNANCY AND IS NATURAL. PSYCHOLOGY OF THE MOTHER PLAYS A VERY IMPORTANT ROLE IN FREQUENCY AND EFFECTS OF MORNING SICKNESS. THEREFORE STRENGTHEN YOUR WILL-POWER AND GET READ TO DEAL WITH MORNING SICKNESS.

MAKE YOURSELF BUSY - THE MORE YOU THINK OF THE PROBLEM, THE WORSE IT CAN GET. WEAR CLOTHES THAT ARE NOT TOO TIGHT AROUND THE WAIST AND CHEST. GET AS MUCH SLEEP AND REST AS YOU CAN. IF YOU FEEL SICK IN THE MORNINGS, GIVE YOURSELF TIME AND GET UP SLOWLY.

MILD MORNING SICKNESS CAN USUALLY BE OVERCOME BY THE USE OF HIGH CARBOHYDRATES FOODS LIKE TOAST EARLY IN MORNING. FATTY AND RICH FOODS, HIGHTLY SEASONED AND FLAVOURED FOODS MAY BE RESTRICTED. AMPLE AMOUNTS OF FLUIDS, CARBOHYDRATES AND WATER SOLUBLE VITAMINS SHOULD BE ADDED TO THE DIET. IF EXCESSIVE, PERSISTANT AND PROLONGED VOMITING IS SEEN, THIS IS CALLED HYPEREMESIS GRAVIDARUM. THIS IS A RARE AND SEVERE FORM OF MORNING SICKNESS AND MAY REQUIRE HOSPITALISATION TO RESTORE LOST FLUIDS AND WEIGHT. PATIENT IS FED INTRAVENOUSLY TO PREVENT COMPLICATIONS AND DEHYDRATION.

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OVERCOME FROM MORNING

SICKNESS

EARLY IN THE MORNING TAKE SUJI RUSK OR A PLAIN BISCUIT WITH MILK OR TEA.
APPLY SMALL MEAL PATTERNS TO YOUR DIET DURING THIS PERIOD. TAKING LIQUIDS BETWEEN MEALS GIVE BETTER RESULTS.
AVOID THE FOODS AND SMELLS THAT MAKE YOU FEEL BAD.
EATING FOODS THAT CONTAIN GINGER MAY BE HELPFUL. RESEARCHES HAVE SHOWN THAT GINGER IS AN EFFECTIVE MORNING SICKNESS REMEDY. USUALLY HERBAL HERBAL SUPPLEMENTS ARE NOT RECOMMENDED FOR A PREGNANT WOMAN, GINGER IS FOUND TO HAVE NO APPARENT SIDE-EFFECT. GINGER IS EASY TO INCORPORATE INTO YOUR LIFESTYLE. YOU CAN SIMPLY AND GINGER TO YOUR TEA ALONG WITH TULSI LEAVES.
PUT TULSI LEAVES IN YOUR MOUTH, THEY WILL HELP REDUCE VOMITING AND IMPROVE TASTE.
DRINK PLENTY OF FLUIDS THROUGHOUT THE DAY. ADD LOTS OF WATER, TAKE FRESH JUICES MAINLY MIXED FRUIT, SMALL SERVINGS OF COLD MILK AFTE EVERY TWO HOURS ETC.
EATING RAW AMLA OR SUCKING LEMON CANDIES HELP IN REDUCING THE MORNING SICKNESS.

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THERAPY FOR ANAEMIA

STAND WITH SPINE ERECT, FEET TOGETHER AND HANDS BESIDE THE BODY. RELAX THE BODY.
DISTRIBUTE THE WEIGHT OF THE BODY EVENLY ON BOTH FEET.
SLOWLY BEND FORWARD, FIRST BENDING THE HEAD, TAKING THE CHIN TOWARDS THE CHEST, THEN BENDING THE UPPER TRUNK, RELAXING THE SHOULDERS FORWARD AND LETTING THE ARMS GO LIMP.
BEND THE MID TRUNK AND FINALLY THE LOWER TRUNK.
WHILE BENDING FORWARD, IMAGINE THAT THE BODY HAS NO BONES OR MUSCLES. DO NOT STRAIN OR FORCE THE BODY.
PLACE THE FINGERS UNDERNEATH THE TOES OR BRING THE PALMS TO THE FLOOR BESIDE THE FEET. IF THIS IS NOT POSSIBLE, BRING THE FINGERTIPS AS NEAR TO THE FLOOR AS POSSIBLE.
RELAX THE BACK OF THE NECK AND BEND IT LOOSELY TOWARDS THE KNEES.
DO NOT TRY TO TOUCH THE FOREHEAD TO THE KNEES.
HOLD THE POSITION, RELAXING THE WHOLE BACK.
SLOWLY RETURN TO THE STARTING POSITION IN THE REVERSE ORDER.
THIS COMPLETE ONE ROUND.
RELAX IN THE UPRIGHT POSITION BEFORE CONTUNUING THE NEXT ROUND.

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REPETITION : REPEAT 5 SUCH ROUNDS SLOWLY AND GRADUALLY. PRACTICE ONE ROUND FOR 3 TO 5 MINUTES.

BREATHING : INHALE IN THE STARTING POSITION. EXHALE WHILE BENDING FORWARD. BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION.

PRANAYAMA

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SIT IN ANY COMFORTABLE MEDITATION POSTURE.
CLOSETHE EYES AND RELAX THE BODY.
HOLD THE TEETH TIGHTLY TOGETHER.
SEPARATE THE LIPS, EXPOSING THE TEETH.
THE TONGUE MAY BE KEPT FLAT OR FOLDED AGAINST THE SOFT PALATE.
BREATHE IN SLOWLY AND DEEPLY THROUGH THE TEETH MAKING HISSING SOUND.
AT THE END OF INHALATION CLOSE THE MOUTH, KEEPING THE TONGUE EITHER FLAT OR FOLDED.
BREATHE OUT SLOWLY THROUGH THE NOSE IN A CONTROLLED MANNER.
THIS IS ONE ROUND. AWARENESS SHOULD BE ON THE HISSING SOUND.