PHYSICAL AND MENTAL EXERCISES FOR PREGNANCY

 

    

               THE BODY AND MIND 

            FOR PREGNANCY!

💟💟

                          PREGNANCY , YOGA 

AND DIETETICS

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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

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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❤❤

 

 

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".

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                     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❤👀

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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

💫💫💫

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.

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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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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.

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                            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)

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                          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.

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                         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.

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                        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

❤👀❤

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• 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.

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                      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

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                       ❤❤    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.

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                      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.

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                      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.

THIRD TRIMESTER WORKOUTS ! (NORMAL DELIVERY)

 

                      REGULAR WORKOUTS DURING 

                                  DELIVERY TIME!

💟💟💟

                     STEP 1 ❤

•                          STAND STRAIGHT WITH FEET TOGETHER.
•                          CLOSE THE EYES.
•                           SLOWLY MOVE THE HEAD FORWARD AND TRY TO TOUCH THE CHIN TO THE CHEST.
•                  MOVE THE HEAD AS FAR BACK AS COMFORTABLE. DO NOT STRAIN.
•                      TRY TO FEEL THE STRETCH OF THE MUSCLES IN THE FRONT AND BACK OF THE NECK, AND THE LOOSENING OF THE VERTEBRAE IN THE NECK.
•                      PRACTICE 10 TIMES.

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                         BREATHING : INHALE IN BACKWARD MOVEMENT AND EXHALE IN THE FORWARD MOVEMENT.

                ❤   STEP 2

 

 

1.             REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
2.              FACE DIRECTLY FORWARD. RELAX THE SHOULDERS.
3.                SLOWLY MOVE THE HEAD TO THE RIGHT AND TRY TO TOUCH THE RIGHT EAR TO THE RIGHT SHOULDER WITHOUT TURNING THE HEAD OR RAISING THE SHOULDERS.
4.            MOVE THE HEAD TO THE LEFT SIDE AND TRY TO TOUCH THE LEFT EAR TO THE LEFT SHOULDER.
5.               THIS IS ONE ROUND.
6.                DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
7.                 PRACTICE 10 ROUNDS

                       BREATHING : INHALE ON THE UPWARD MOVEMENT. EXHALE ON THE DOWNWARD MOVEMENT.

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                       ❤  STAGE 3

•                        REMAIN IN THE SAME POSITION.
•                        KEEP THE HEAD UPRIGHT AND THE EYES CLOSED.
•                  SLOWLY ROTATE THE HEAD DOWNWARD, TO THE RIGHT, BACKWARD AND THEN TO THE LEFT IN A RELAXED SMOOTH RHYTHMIC CIRCULAR MOVEMENT.
•                   FEEL THE SHIFTING STRETCH AROUND THE NECK AND THE LOOSENING OF THE JOINTS AND MUSCLES OF THE NECK.
•                  PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
•                  DO NOT STRAIN. IF THE DIZZINESS OCCURS, OPEN THE EYES. AFTER THE PRACTICE, KEEP THE NECK STRAIGHT AND THE EYES CLOSED. BE AWARE OF THE SENSATIONS IN THE HEAD AND NECK.

BREATHIG: INHALE AS THE HEAD MOVES UP AND EXHALE AS THE HEAD MOVES DOWN.

BENEFITS : ALL THE NERVES CONNECTING THE DIFFERENT AND LIMBS OF THE BODY PASS THROUGH THE NECK. THEREFORE THE MUSCLES OF THE NECK AND SHOULDER ACCUMULATE TENSION, ESPECIALLY IN PREGNANCY BECAUSE OF GAINED WEIGHT. THESE ASANAS RELEASE TENSION, HEAVINESS AND STIFFNESS IN THE HEAD, NECK AND SHOULDER REGION.

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SKANTH CHAKRA

👀👀

• STAND STRAIGHT ON YOUT MAT WITH YOUR FEET TOGETHER.
•  PLACE THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
•  AND THE FINGERS OF THE LEFT HAND ON THE LEFT SHOULDER.
•  FULLY ROTATE BOTH ELBOWS AT THE SAME TIME IN A LARGE CIRCLE.
•  TRY TO TOUCH THE ELBOWS IN FRONT OF CHEST ON THE FORWARD MOVEMENT AND TOUCH THE SIDES OF THE TRUNK WHILE COMING DOWN.
•  PRACTICE ONLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

BENEFITS : IT RELIEVES THE STRAIN AND MAINTAIN THE SHAPE OF BREATS.

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TITLI ASANA (BUTTERFLY POSTURE)

💫💟💫

• SIT WITH THE LEGS OUTSTRETCHED.
•  PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES AND JUST BEHIND THE BUTTOCKS.
•  BEND THE KNEES THE BRING THE SOLES OF THE FEET TOGETHER, KEEPING THE HEELS AS CLOSE TO THE BODY AS POSSIBLE.
•  FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1👀

1.  CLASP THE FEET WITH BOTH HANDS.
2.  GENTLY BOUNCE THE KNEES UP AND DOWN, USING THE ELBOWS AS LEVERS TO PRESS THE LEGS DOWN.
3.  TRY TO TOUCH THE KNEES TO THE GROUND ON THE DOWNWARD STROKE.
4.  DO NOT USE ANY FORCE.
5.  PRACTICE 30 TO 50 UPS AND DOWNS.

STAGE 2👀

1.  KEEP THE SOLES OF THE FEET TOGETHER.
2.  PLACE THE HANDS ON THE KNEES.
3.  USING THE PALMS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.
4.  DO NOT FORCE THIS MOVEMENT.
5.  REPEAT 20 TO 30 TIMES.
6.  STRAIGHTEN THE LEGS AND RELAX.

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BREATHING : NORMAL BREATHING.

BENEFITS : IT PREPARES THE BODY FOR NORMAL DELIVERY.