❤ 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💟💫💟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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