GENERAL SUGGESTIONS FOR NEWLY PREGNANCY!

 

                      ❤  GENERAL SUGGESTION 

                                FOR PREGNANCY❤

1.                                DRINK WATER ONLY WHEN YOU ARE THIRSTY AND NOT FOR ANY OTHER REASON.
2.                     AVOID BEVERAGES THAT HAVE A MILD DIURETIC EFFECT, SUCH AS COFFEE AND TEA.
3.                      DO NOT DRINK WATER AT NIGHT IF YOU WANT A FULL NIGHT'S SLEEP.
4.                     WHEN YOU URINATE, LEAN FORWARD TO HELP COMPLETELY EMPTY YOUR BLADDER.
5.                     IF THE FREQUENCY IS ACCOMPANIED BY PAIN YOU SHOULD CONSULT YOUR DOCTOR.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                           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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                   👀👀 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.
•  

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                           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

1. SIT WITH LEGS SPREAD IN FRONT OF YOUR BODY.
2.  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.
3.  ENSURE BOTH HEELS TOUCHING THE LOWER ABDOMEN WITH YOUR SPINE, NECK AND HEAD QUITE STRAIGHT BUT STILL TENSION FREE.
4.  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.
5. 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.
6.  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.
7.  KEEP THE COMPLETE ARM RELAXED, RESTING THE WRISTS AND KNEES.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

PHYSICAL AND MENTAL EXERCISES FOR PREGNANCY

 

    

               THE BODY AND MIND 

            FOR PREGNANCY!

💟💟

                          PREGNANCY , YOGA 

AND DIETETICS

❤❤

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

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

💫💫💫

                           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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                         MEDITATION❤❤

 

 

1.                       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.
2.                         CONCENTRATE ON WHATEVER YOU SEE WITH CLOSED EYES.
3.                       LET EVERY THOUGHT, PICTURE, COLOUR, PERSON ETC COME AND GO. DO NOT INDULGE YOURSELF IN ANY OF THE OBJECT OF YOUR THOUGHTS.
4.                     TRY THIS FOR 15 TO 20 MINUTES.
5.                       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".

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                     NOT ABLE TO CONCEIVE?

👀👀

                          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.

💟💫💟💫💟

1.                            WEIGHT RELATED PROBLEMS
2.                       STRESS
3.                          MENTRUAL DISORDER
4.                     LOW SPERM COUNT
5.                                LATE PLANNING OF PREGNANCY
6.                       RETROVERTED UTERNUS
7.                           POLYCYSTIC OVARIES

                           SARVANG PUSHTI❤👀

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

• 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. 

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

PREGNANCY BACK PAIN SOLUTIONS!

 

                                      BACK PAIN SOLUTION

                                DURING PREGNANCY

💟💟💟

                                    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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                            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

💫💫💫

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

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                        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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                             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

💟💟💟

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

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                            GENERAL NOTES OF YOGA

👀💫👀

•                       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

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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                         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

💫💫

                             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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                        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

❤👀❤

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

• 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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

 

                      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

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                       ❤❤    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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                      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.

<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-2132216722897449"

     crossorigin="anonymous"></script>

                      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.