Saranya vibes

LEG CRAMPS SOLUTION DURING PREGNANCY

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.

REPETITION : PRACTICE 9 SUCH ROUNDS. GRADUALLY INCREASE THE NUMBER OF ROUNDS FROM 10 TO 15 AND THE DURATION OF EACH INHLATION AND EXHLATION.

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GENERAL SUGGESTIONS FOR NEWLY PREGNANCY!

❤ 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
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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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PHYSICAL AND MENTAL EXERCISES FOR PREGNANCY

THE BODY AND MIND

FOR PREGNANCY!

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PREGNANCY , YOGA

AND DIETETICS

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PRE-PREGNANCY, WHERE ONE GETS PHYSICALLY, MENTALLY AND EMOTIONALLY READY TO SHOW THE SEED OF LIFE.
CONCEPTION OR BEGINNING OF PREGNANCY, WHEREIN THE FERTILISATION HAPPENS AND THE SEED OF LIFE IS SOWN.
FIRST TRIMESTER OR THE FIRST THREE MONTHS OF THE PREGNANCY, DURING WHICH THE LIFE INSIDE THE MOTHER TAKES SHAPE.
SECOND TRIMESTER OR THE NEXT THREE MONTHS OF THE DEVELOPMENT OF LIFE INSIDE THE MOTHER'S WOMB.
THIRD TRIMESTER OF THE LAST MONTHS OF PREGNANCY, WHICH CULTINATE IN THE DELIVERY AND BIRTH OF THE BABY.
THE CRITICAL POST-PREGNANCY PERIOD, WHICH IS AN IMPORTANT AS THE PREGNANCY ITSELF

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THE SCIENCE OF YOGA CAN BE SAFELY AND EFFECTIVELY APPLIED DURING ALL STAGES OF LIFE FOR ENLIGHTENED AND PROBLEM-FREE LIVING AND PREGNANCY IS NO EXCEPTION TO THIS. YOGA, IF PRACTISED REGULARLY UNDER RESTRAINT AND GUIDANCE, IS KNOWN TO HAVE AN IMMENSELY POSITIVE IMPACT DURING ALL PHASES OF PREGNANCY. THE PROCESS OF PREGNANCY WILL BE NEVER BE THE SAME AGAIN IF YOGIC TECHNIQUE ARE APPLIED AND PRACTISED CORRECTLY. THE ENTIRE EXPERIENCE OF PREGNANCY WILL THEN BE AS PLEASANT AS THE OUTCOME ITSELF.

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MEDITATION❤❤

SIT IN CROSS-LEGGED POSITION WITH YOUR BACK AND EYES CLOSED. IN CASE YOU HAVE PROBLEM SITTING CROSS-LEGGED ON THE FLOOR OR MAT, YOU CAN SIT STRAIGHT IN THE CHAIR.
CONCENTRATE ON WHATEVER YOU SEE WITH CLOSED EYES.
LET EVERY THOUGHT, PICTURE, COLOUR, PERSON ETC COME AND GO. DO NOT INDULGE YOURSELF IN ANY OF THE OBJECT OF YOUR THOUGHTS.
TRY THIS FOR 15 TO 20 MINUTES.
NOW THINK OF YOUR DIVINE PERCEPT AND SURRENDER YOURSELF TO HIM WITH A THOUGHT THAT FROM THIS MOMENT ALL YOUR PROBLEMS ARE HIS AND HE IS THERE TO TAKE CARE OF EVERYTHING. IN YOGA, IT IS CALLED "ISHWAR PRANIDHAN".

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NOT ABLE TO CONCEIVE?

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AFTER PLANNING YOUR PREGNANCY FOR MORE THAN SIX MONTHS IF YOU ARE NOT ABLE TO CONCEIVE, THEN GET A THOROUGH MEDICAL CHECK UP DONE TO FIND OUT THE EXACT REASON FOR YOUR INABILITY TO CONCEIVE. THERE CAN BE SEVERAL FACTORS ADDING TO DELAY IN CONCEIVING. AT TIMES, COUPLES GET VERY DEPRESSED IF THEY ARE NOT ABLE TO CONCEIVE BUT THERE IS NO NEED TO PANIC OR GETTING DEPRESSED BECAUSE MAXIMUM PROBLEMS IMPEDING CONCEPTION ARE CURABLE.

AFTER TAKING CARE OF THE PATTERN OF INTERCOURSE IF YOU ARE STILL NOT ABLE TO CONCEIVE THEN THERE CAN BE VARIOUS REASONS TO IT. LET US HAVE A LOOK AT VARIOUS COMMON REASONS THAT ADD TO INFERTILITY AND INABILITY TO CONCEIVE.

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WEIGHT RELATED PROBLEMS
STRESS
MENTRUAL DISORDER
LOW SPERM COUNT
LATE PLANNING OF PREGNANCY
RETROVERTED UTERNUS
POLYCYSTIC OVARIES

SARVANG PUSHTI❤👀

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STAND STRAIGHT WITH YOUR FEET TOGETHER AND PALMS ON YOUR THIGHS.
OPEN YOUR FEET APART EQUALLY TO THE BROADNESS OF YOUR SHOULDERS. WHILE INHALING TAKE BOTH YOUR ARMS STRAIGHT ABOVE YOUR HEAD AND CROSS THEM WITH EACH OTHER.
NOW EXHALE AND BEND DOWNWARDS IN EXACT POSITION IN SUCH A WAY THAT HEAD WILL BE IN BETWEEN YOUR KNEES.
START MOVING CLOCKWISE WHILE INHALING GIVING YOUR WAIST THE MAXIMUM STRETCH, COME BACK TO THE POSITION OF YOUR HEAD BETWEEN YOUR KNEES WHILE EXHALING.
AGAIN REPEAT THE SAME MOVEMENT ANTI-CLOCKWISE THEN CLOCKWISE, DO 6 REPETITIONS THIS WAY.
NOW WHILE INHALING COME BACK TO THE UPRIGHT POSITION, WITH YOUR HANDS CROSSED ABOVE YOUR HEAD AS IN SECOND STEP.
WHILE EXHALING, COME BACK TO THE FIRST POSITION YOU STARTED WITH I.E, PALMS ON YOUR THIGHS AND YOUR FEET TOGETHER.
THIS IS ONE ROUND. PERFORM 3 TO 5 SUCH ROUNDS.

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PREGNANCY BACK PAIN SOLUTIONS!

BACK PAIN SOLUTION

DURING PREGNANCY

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BACKACHE IS VERY COMMON IN PREGNANCY. ALMOST 70 PERCENT OF ALL PREGNANT WOMEN DEAL WITH SOME SORT OF BACK PAIN. BACKACHE OFTEN OCCUR AS THE INCREASING WEIGHT PULLS THE SPINE FORWARD AND SHIFTS EXPECTING MOTHER'S CENTRE OF GRAVITY. DURING PREGNANCY, THE PELVIC JOINTS RELAX IN ORDER TO INCREASE THE SIZE AND FLEXIBILITY OF THE PELVIS IN PREPARATION FOR BIRTH. THIS MAY CAUSE PRESSURE ON THE SCIATIC NERVE AND MAY LEAD TO PAIN IN THE PELVIC AREA, DOWN THE THIGH AND INTO THE LEG. THERE ARE LIGAMENTS THAT HOLD ME UTERNUS IN PLACE - ONE IS ON BOTH SIDES OF THE UTERNUS AND A THIRD GOING ACROSS THE PELVIC FLOOR. AS THE UTERNUS GROWS, THESE LIGAMENTS STRETCH LIKE A RUBBERBAND. ANY SUDDEN MOVEMENT OR POSITION CHANGE CAN CAUSE THEM TO SPASM.

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THE LIGAMETS BECOME SOFTER AND STRETCH TO PREPARE FOR LABOUR. AS THE BABY GROWS, THE HOLLOW IN THE BACK OF LADY MAY INCREASE AND THIS MAY CAUSE BACKACHE. ALSO, DUE TO THE INCREASED WEIGHT, THE MUSCLES IN YOUR BACK MAY HAVE TO WORK HARDER TO SUPPORT YOUR BALANCE, RESULTING IN INCREASED LOWER BACK PAIN. FORTUNATELY, THERE ARE LOTS OF SIMPLE YOGIC ACTIVITIES WHICH CAN HELP IN BACKACHE.

PRECAUTIONS TO BE TAKEN

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FIRST, CONSIDER THE POSSIBILITY OF BACKACHE AS A SYMPTOM OF PRE-TERM LABOUR.
PRACTICE GOOD PRESSURE AND STAND STRAIGHT AND TALL WITH YOUR BACKBONE STRAIGHT.
ALWAYS BE CAREFUL WHILE LIFTING OBJECTS. BEND YOUR KNEES INSTEAD OF BENDING OVER AT THE WAIST. LIFT WITH YOUR LEGS INSTEAD OF YOUR BACK.
WEAR SUPPORTIVE SHOES WITH LOW HEELS. AVOID STANDING FOR LONG PERIODS OF TIME.'
PUT ONE FOOT ON A STEP STOOL TO RELIEVE BACK STRESS WHILE STANDING.
CONSIDER WEARING A MATERNITY SUPPORT BELT TO HELP RELIEVE SOME OF THE PRESSURE.
MATERNITY PANTS WITH A LOW, SUPPORTIVE WAISTBAND MAY ALSO BE HELPFUL.
APPLY HEAT USING WARM BATH SOAKS, WARM WET TOWELS, A HOT WATER BOTTLE OR HEATING PAD.
GET A BACK MASSAGE AND TAKE PROPER REST.

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THERAPY FOR BACK PAIN

👀👀👀

SIT WITH LEGS OUTSTRETCHED IN FRONT OF YOUR BODY ABOUT ONE FOOT APART.
INTERLOCK THE FINGERS OF BOTH HANDS AND HOLD THE ARMS OUT STAIGHT IN FRONT OF THE CHEST.
KEEP THE ARMS STRAIGHT AND HORIZONTAL THROUGHOUT THE PRACTICE. DO NOT BEND THE ELBOWS.
BEND FORWARD AS FAS AS POSSIBLE COMFORTABLY WITHOUT ANY JERK.
IMAGINE THE ACTION OF CHURNING A MILL WITH A STONE GRINDER.
SWIVEL TO THE RIGHT SO THAT THE HANDS PASS ABOVE THE RIGHT TOES AND AS FAR TO THE RIGHT POSSIBLE.
LEAN BACK AS FAR AS POSSIBLE ON THE BACKWARD SWING.
TRY TO MOVE THE BODY FROM THE WAIST. ON THE FORWARD SWING, BRING THE ARMS AND HANDS TO THE LEFT SIDE, OVER THE LEFT TOES AND THEN BACK TO THE CENTRE POSITION.
ONE ROTATION IS ONE ROUND.
PRACTICE 5 TO 10 ROUNDS CLOCKWISE THEN THE SAME NUMBER OF ROUNDS ANTI-CLOCKWISE.

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BREATHING : INHALE WHILE LEANING BACK AND EXHALE WHILE MOVING FORWARD.

BENEFITS : THIS ASANA IS EXCELLENT FOR TONING THE NERVES AND ORGANS OF THE PELVIS AND ABDOMEN. THIS IS ALSO A GOOD EXERCISE FOR RELIEVING BACK PAIN.

GENERAL SUGGESTION
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REST TWO OR THREE TIMES A DAY WITH LEGS ELEVATED HIGHER THAN YOUR HEART. LIE DOWN WITH PILLOWS UNDER YOUR CALVES AND FEET.
LYING DOWN ON YOUR LEFT SIDE IS BETTER OR CIRCULATION.
AVOID WEARING TIGHT CLOTHES LIKE PANTS, STOCKING ETC. VARICOSE VEINS MAY BE ASSOCIATED WITH SWELLING.
EXERCISE REGULARLY BY WALKING OR SWIMMING.
TRY SUBMERGING IN WATER UP TO YOUR SHOULDERS. THE WATER SHOULD BE NO WARMER THAN BODY TEMPERATURE.
CHEK YOUR FLUID INTAKE.

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GENERAL NOTES OF YOGA

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YAMA - MORAL DUTIES SUCH AS AHIMSA
NIYAMA - SELF-OBSERVANCE SUCH AS PURE
ASANA - PHYSICAL YOGIC EXERCISES
PRANAYAMA - BREATHING TECHNIQUES
PRATYAHARA - DISSOCIATION OF SELF-CONSCIOUSNESS
DHARANA -CONCENTRATION OF PARTICULAR SUB
DHYANA - MEDITATION
SAMADHI - IDENTIFICATION WITH SELF- ACTUALISATION

LEG CRAMPS SOLUTION DURING PREGNANCY

RELIEF FROM MORNING SICKNESS (PREGNANCY)

GENERAL SUGGESTIONS FOR NEWLY PREGNANCY!

PHYSICAL AND MENTAL EXERCISES FOR PREGNANCY

PREGNANCY BACK PAIN SOLUTIONS!

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