YOGA THERAPY FOR LOSS OF SLEEP (PREGNANCY)

 

                              INSOMNIA (LOSS OF SLEEP)

❤❤

                          INSOMNIA IS THE COMPLETE LOSS OF SLEEP, DIFFICULTY IN FALLING ASLEEP, DIFFICULTY IN STAYING ASLEEP, EARLY AWAKENING OR A COMBINATION OF ANY OF THESE COMPLAINTS.

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                         IT IS CAUSED DUE TO MENTAL TENSION BROUGHT ABOUT BY ANXIETY, WORRIES, OVERWORK AND OVER-EXCITEMENT IN EXPECTING MOTHERS. OTHER CAUSES ARE CONTIPATION , OVEREATING AT NIGHT OR GOING TO BED AN EMPTY STOMACH, EXCESSIVE INTAKE OF STARTCHES, TEA OR COFFEE.

                      YOGA THERAPY FOR INSOMNIA

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                             MAKARASANA💟💟

•  LIE ON STOMACH.
•  STRETCH BOTH ARMS ABOVE THE HEAD WITH THE PALMS FACING DOWNWARD. THE FOREHEAD SHOULD BE RESTING ON THE FLOOR.
•  RELAX THE WHOLE BODY IN THE SAME WAY AS DESCRIBED IN SHAVASANA.
•  IF THERE IS DIFFICULTY IN BREATHING OR A SENSE OF SUFFOCATION IS EXPERIENCED, A PILLOW MAY BE PLACED UNDER THE CHEST.

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                        BREATHING : NATURAL AND RHYTHMIC

                        DURATION : 10 TO 15 MINUTES

                         ❤❤    BREATHING

1.                        SIT IN ANY COMFORTABLE MEDITATION PROCESS.
2.               OBSERVE THE NATURAL AND SPONTANEOUS BREATHING PROCESS.
3.                   DEVELOP TOTAL AWARENESS OF THE RHYTHMIC FLOW OF THE BREATH.
4.                    FEEL THE BREATH FLOWING IN AND OUT AT THE BACK OF THE MOUTH ABOVE THAT THROAT.
5.                     BRING THE AWARENESS DOWN TO THE REGION OF THE THROAT AND FEEL THE BREATH FLOWING IN THE THROAT.
6.                    BRING THE AWARENESS DOWN TO THE REGION OF CHEST AND FEEL THE BREATH FLOWING IN THE TRACHEA AND THE BRONCHIAL RUBES.
7.                     NEXT FEEL THE BREATH FLOWING IN THE LUNGS.
8.                    BE AWARE OF LUNGS EXPANDING AND RELAXING.
9.                  SHIFT THE ATTENTION TO THE RIBCAGE AND OBSERVE THE EXPANSION AND RELAXATION OF THIS AREA.
10.                 BRING THE AWARENESS DOWN TO THE ABDOMEN. FEEL THE ABDOMEN MOVE UPWARD ON INHALATION AND DOWNWARD ON EXHALATION.
11.                FINALLY BECOME AWARE OF WHOLE BREATHING PROCESS FROM THE NOSTRL TO ABDOMEN AND CONTINUE OBSERVING IF FOR SOME TIME.
12.                     BRING THE AWARENESS BACK TO OBSERVING THE PHYSICAL BODY AS ONE UNIT AND OPEN THE EYES.
13.               PRACTICE FOR 5 TO 10 MINUTES.

                              HELPFUL SUGGESTIONS

❤👀❤

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• CREATE A COMFORTABLE ENVIRONMENT. MAKE YOUR BEDROOM QUIET, COOL AND DARK.
•          MASSAGE YOUR HEAD WITH CURD BEFORE BATH.
•     DO NOT TAKE NAPS DURING THE DAY.
•             INHALE DEEP FRESH AIR WHILE WALKING IN THE GARDEN IN THE EVENING.

DIET PLAN FOR PREGNANCY WOMENS!

 

                                 SPECIAL DIET FOR 

                                       THIRD TRIMESTER

👀👀

                                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.

THIRD TRIMESTER WORKOUTS ! (NORMAL DELIVERY)

 

                      REGULAR WORKOUTS DURING 

                                  DELIVERY TIME!

💟💟💟

                     STEP 1 ❤

•                          STAND STRAIGHT WITH FEET TOGETHER.
•                          CLOSE THE EYES.
•                           SLOWLY MOVE THE HEAD FORWARD AND TRY TO TOUCH THE CHIN TO THE CHEST.
•                  MOVE THE HEAD AS FAR BACK AS COMFORTABLE. DO NOT STRAIN.
•                      TRY TO FEEL THE STRETCH OF THE MUSCLES IN THE FRONT AND BACK OF THE NECK, AND THE LOOSENING OF THE VERTEBRAE IN THE NECK.
•                      PRACTICE 10 TIMES.

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                         BREATHING : INHALE IN BACKWARD MOVEMENT AND EXHALE IN THE FORWARD MOVEMENT.

                ❤   STEP 2

 

 

1.             REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
2.              FACE DIRECTLY FORWARD. RELAX THE SHOULDERS.
3.                SLOWLY MOVE THE HEAD TO THE RIGHT AND TRY TO TOUCH THE RIGHT EAR TO THE RIGHT SHOULDER WITHOUT TURNING THE HEAD OR RAISING THE SHOULDERS.
4.            MOVE THE HEAD TO THE LEFT SIDE AND TRY TO TOUCH THE LEFT EAR TO THE LEFT SHOULDER.
5.               THIS IS ONE ROUND.
6.                DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
7.                 PRACTICE 10 ROUNDS

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

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                       ❤  STAGE 3

•                        REMAIN IN THE SAME POSITION.
•                        KEEP THE HEAD UPRIGHT AND THE EYES CLOSED.
•                  SLOWLY ROTATE THE HEAD DOWNWARD, TO THE RIGHT, BACKWARD AND THEN TO THE LEFT IN A RELAXED SMOOTH RHYTHMIC CIRCULAR MOVEMENT.
•                   FEEL THE SHIFTING STRETCH AROUND THE NECK AND THE LOOSENING OF THE JOINTS AND MUSCLES OF THE NECK.
•                  PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
•                  DO NOT STRAIN. IF THE DIZZINESS OCCURS, OPEN THE EYES. AFTER THE PRACTICE, KEEP THE NECK STRAIGHT AND THE EYES CLOSED. BE AWARE OF THE SENSATIONS IN THE HEAD AND NECK.

BREATHIG: INHALE AS THE HEAD MOVES UP AND EXHALE AS THE HEAD MOVES DOWN.

BENEFITS : ALL THE NERVES CONNECTING THE DIFFERENT AND LIMBS OF THE BODY PASS THROUGH THE NECK. THEREFORE THE MUSCLES OF THE NECK AND SHOULDER ACCUMULATE TENSION, ESPECIALLY IN PREGNANCY BECAUSE OF GAINED WEIGHT. THESE ASANAS RELEASE TENSION, HEAVINESS AND STIFFNESS IN THE HEAD, NECK AND SHOULDER REGION.

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SKANTH CHAKRA

👀👀

• STAND STRAIGHT ON YOUT MAT WITH YOUR FEET TOGETHER.
•  PLACE THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
•  AND THE FINGERS OF THE LEFT HAND ON THE LEFT SHOULDER.
•  FULLY ROTATE BOTH ELBOWS AT THE SAME TIME IN A LARGE CIRCLE.
•  TRY TO TOUCH THE ELBOWS IN FRONT OF CHEST ON THE FORWARD MOVEMENT AND TOUCH THE SIDES OF THE TRUNK WHILE COMING DOWN.
•  PRACTICE ONLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

BENEFITS : IT RELIEVES THE STRAIN AND MAINTAIN THE SHAPE OF BREATS.

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TITLI ASANA (BUTTERFLY POSTURE)

💫💟💫

• SIT WITH THE LEGS OUTSTRETCHED.
•  PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES AND JUST BEHIND THE BUTTOCKS.
•  BEND THE KNEES THE BRING THE SOLES OF THE FEET TOGETHER, KEEPING THE HEELS AS CLOSE TO THE BODY AS POSSIBLE.
•  FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1👀

1.  CLASP THE FEET WITH BOTH HANDS.
2.  GENTLY BOUNCE THE KNEES UP AND DOWN, USING THE ELBOWS AS LEVERS TO PRESS THE LEGS DOWN.
3.  TRY TO TOUCH THE KNEES TO THE GROUND ON THE DOWNWARD STROKE.
4.  DO NOT USE ANY FORCE.
5.  PRACTICE 30 TO 50 UPS AND DOWNS.

STAGE 2👀

1.  KEEP THE SOLES OF THE FEET TOGETHER.
2.  PLACE THE HANDS ON THE KNEES.
3.  USING THE PALMS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.
4.  DO NOT FORCE THIS MOVEMENT.
5.  REPEAT 20 TO 30 TIMES.
6.  STRAIGHTEN THE LEGS AND RELAX.

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BREATHING : NORMAL BREATHING.

BENEFITS : IT PREPARES THE BODY FOR NORMAL DELIVERY.