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.
- 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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- 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.
- 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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- 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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