POST-PREGNANCY WORKOUT!

 

                                REGULAR YOGIC

                    WORKOUTS POST-PREGNANCY

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                               MOTHERS WITH NORMAL DELIVERY CAN START THERSE REGULAR YOGIC WORKOUTS WITHIN A WEEK, WHEREAS MOTHERS WITH CAEAREAN SECTION DELIVERY SHOULD WAIT FOR AT LEAST TWO MONTHS OR TILL THEY RECOVER FROM THE AFTER EFFECTS OF THE SURGERY, IT IS ALWAYS ADVISABLE TO CONSULT YOUR DOCTOR BEFORE STARTING ANY PHYSICAL ACTIVITY.

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                          SUGAM SARPASANA

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• LIE FLAT ON STOMACH WITH THE FOREHEAD ON THE FLOOR, THE LEGS STRAIGHT, FEET TOGETHER, AND THE SOLES OF FEET FACING THE SKY.
• BEND THE ARMS AND PLACE THE FOREARMS ON THE FLOOR WITH THE PALMS DOWNWARD ON EACH SIDE OF THE HEAD.
•  THE FINGERTIPS POINT FORWARD BUT ARE INLINE WITH THE CROWN OF THE HEAD.
•  THE FOREARMS AND ELBOWS ARE CLOSE TO THE BODY.
•  RELAX THE WHOLE BODY.
•  RAISE THE HEAD, SHOULDERS AND CHEST BY BRINGING THE UPPER ARMS TO THE VERTICAL POSITION.
•  THE ELBOWS, FOREARMS AND HANDS WILL REMAIN ON THE FLOOR.
•  RELAX IN THE POSITION FOR A COMFORTABLE LENGTH OF TIME AND THEN SLOWLY LOWER THE BODY.
•  THIS IS ONE ROUND.

                          DURATION : TRY TO HOLD THE POSITION FOR 3 TO 4 MINUTES AS A STATIC POSE.

                              BREATHING : INHALE WHILE RAISE THE HEAD, SHOULDERS AD CHEST. EXHALE WHILE LOWERING TO THE FLOOR. BREATHE NORMALLY IN THE FINAL POSITION.

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                             BREATHING : THIS ASANA TONES OVARIES AND UTERNUS, AND HELPS ALLEVIATE MENSTRUAL AND OTHER GYNECOLOGICAL DISORDERS. IT STIMULATES THE APPETIC, ALLEVIATES CONSTIPATION AND IS BENEFICIAL FOR ALL ABDOMINAL ORGANS. THE ADRENAL GLANDS ARE GENTLY MASSAGED AND STIMULATED. THE SECREATION OF CORTISONE IS MAINTAINED AND THE THYROID GLAND IS REGULATED. THIS ASANA CAN RELOCATE SLIPPED DISC, REMOVE BACKACHE AND KEEP THE SPINE SUPPLE AND HEALTHY.

                           BILAV ASANA (CAT POSTURE)

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1. SIT IN VAJRASANA.
2.  RAISE THE BUTTOCKS AND STAND ON THE KNEES.
3.  LEAN FORWARD AND PLACE THE HANDS FLAT ON THE FLOOR BENEATH THE SHOULERS WITH THE FINGERS FACING FORWARD.
4.  THE HANDS SHOULD BE IN LINE WITH THE KNEES, THE ARMS AND THIGHS SHOULD BE PERPENDICULAR ON THE FLOOR.
5.  THE KNEES MAY BE TOGETHER OR SLIGHTLY SEPERATED.
6.  THIS IS THE STARTING POSITION.
7.  INHALE WHILE RAISING THE HEAD AND DEPRESSING THE SPINE SO THAT THE BACK BECOMES CONCAVE.
8.  EXPAND THE BREATH FOR THREE SECONDS.
9.  EXHALE WHILE LOWERING THE HEAD AND STRETCHING THE SPINE UPWARD.
10.  AT THE END OF EXHALATION CONTRACT THE ABDOMEN AND PULL IN THE BUTTOCKS.
11.  THE HEAD WILL NOW BE BETWEEN THE ARMS, FACING THE THIGHS.
12.  HOLD THE BREATH FOR THREE SECONDS, ACCENTUATING THE ARCH OF THE SPINE AND THE SPINAL CONTRACTION.
13.  THIS IS ONE ROUND.

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                               BREATHING : TRY TO PERFORM THE MOVEMENT BREATHING AS SLOWLY AS POSSIBLE. AIM AT TAKING AT LEAST 5 SECONDS FOR BOTH INHLATION AND EXHALATION.

                                REPETITION : PERFORM 5 TO 10 ROUNDS.

                                   

                                 BENEFITS : THIS ASANA GENTLY TONES THE FEMALE REPRODUCTIVE SYSTEM. WOMEN SUFFERING FROM MENTRUAL DISORDERS AND LEUCORRHEA SHALL OBTAIN RELIEF BY DOING BILAV ASANA. IT MAY ALSO BE PRACTISED DURING MENSTRUATION FOR RELIEF FROM CRAMPS.

                                             NAMASKARASANA

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•                  SIT IN SQUATTING POSITION WITH THE FEET FLAT ON THE FLOOR ABOUT TWO FEET APART.
•                      THE KNEES SHOULD BE WIDE APART AND THE ELBOWS PLACED AGAINST THE INSIDE OF THE KNEES.
•                       BRING THE HANDS TOGETHER IN FRONT OF THE CHEST IN A GESTURE OF PRAYER.
•                          PRESS THE ELBOWS AGAINST THE INSIDES OF THE KNEES.
•                            THE EYES SHOULD REMAIN CLOSED.
•                             INHALE AND BEND THE HEAD BACKWARDS.
•                            SIMULTANEOUSLY, USE THE ELBOWS TO PUSH THE KNEES AS WIDE APART AS POSSIBLE.
•                             THIS IS THE STARTING POSITION.
•                                FEEL THE PRESSURE AT THE BACK OF THE NECK.
•                                 HOLD THIS POSITION FOR THREE SECONDS WHILE RETAINING THE BREATH.
•                                 EXHALE AND STRAIGHTEN THE ARMS DIRECTLY IN FRONT OF THE BODY.
•                                  AT THE SAME TIME, PUSH IN WITH THE KNEES, PRESSING THE UPPER ARMS INWARD.
•                                THE HEAD SHOULD BE BENT FORWARD WITH THE CHIN PRESSED AGAINST THE CHEST.
•                           TENSE THE MUSCLES OF THE UPPER BACK AND SHOULDERS AS IF SOMEONE IS PULLING THE HANDS FORWARD.
•                         HOLD THIS POSITION RETAINING THE BREATH FOR 3 SECONDS.
•                        RETURN TO THE STARTING POSITION AND BRING THE PALMS TOGETHER IN FRONT OF THE CHEST, BENDING THE HEAD BACK.
•                         THIS IS ONE ROUND.

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                            PRACTICE 5 TO 8 ROUNDS.

                                  BREATHING : INHALE WHILE BRINGING THE PAMS TOGETHER IN FRONT OF THE CHEST AND EXHALE WHILE EXTENDING THE ARMS FORWARD AND RETAIN.

                                           BENEFITS : THIS ASANA HAS A PROFOUND EFFECT ON THE NEVES AND MUSCLES OF THE THIGHS, KNEES, SHOULDERS, ARMS ANC NECK. IT INCREASES FLEXIBILITY IN THE HIPS.

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