FOETAL DEVELOPMENT AND DELIVERY NEEDS (PREGNANCY)

 

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                DELIVERY TIME NEEDS

 

 

                            THE THIRD TRIMESTER COVERS THE LAST THREE MONTHS I.E. SEVENTH, EIGHT AND NINTH MONTHS RESPECTIVELY. THE TRIMESTER END WITH THE BIRTH OF THE CHILD. THIRD TRIMESTER IS ALSO CALLED THE WAITING PERIOD. MOOD SWINGS AND INCREASED IRRITABILITY ARE COMMON DURING THE LAST THREE MONTHS OF PREGNANCY. SOMETIMES, DURING THIS PERIOD YOU MAY FEEL WHY HAD PREGNANCY STRETCHED FOR SUCH A LONG TIME? THE EXPECTING MOTHERS PROBABLY FIND THAT THOUGH THEY HAVE BEEN FEELING PRETTY ENERGETIC THROUGHOUT THEIR SECOND TRIMESTER, THEY ARE BEGINNING TO SLOW DOWN NOW, THEREFORE, MORE REST PERIODS ARE REQUIRED. THE BREASTS START PRODCING AMPLE AMOUNT OF COLOSTRUM BY THIS TRIMESTER. SOME WOMEN MAY EVEN FIND THEIR BREASTS LEAKING. THE MOTHER FEELS THE BABY ALL THE TIME AS THE BABY BEGINS TO MOVE REGULARLY. FINAL WEIGHT GAIN OF THE PREGNANCY TAKES PLACE. THIS PERIOD OF PREGNANCY CAN BE UNCOMFORTABLE BECAUSE OF LOT OF WEIGHT GAINED, CAUSING SYMPTOMS LIKE WEAK BLADDER CONTROL AND BACKACHE. MOVEMENT OF THE BABY BECOMES STRONGER AND MORE FREQUENT AND THE BABY PREPARES FOR VIABILITY OUTSIDE THE WOMB THROUGH IMPROVED BRAIN, EYE, AND MUSCLE FUNCTION.

 

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                                 BY THE END OF THIS TRIMESTER, THE STOMACH OF THE MOTHER MAY CHANGE SHAPE AS THE BABY BEGINS TO POSITION ITSELF FOR BIRTH. THE BABY IS PREPARED TO BECOME AN INDIVIDUAL AND DEAL WITH THE ENVIRONMENT OUTSIDE THE MOTHER'S WOMB.

 

                           BY THE NINTH MONTH, LOTS OF PREPARATION NEED TO BE MADE.

                           MAKE ARRANGEMENTS FOR THE HOSPITAL STAY. KEEP IMPORTANT PHONE NUMBER AND PAPERS CLOSE BY PACK THE BAG FOR THE HOSPITAL, AND PLAN HOW TO GET THERE AT DIFFERENT TIMES OF THE DAY OR NIGHT, MAKE SURE YOU HAVE EVERYTHING YOU WILL NEED WHEN YOU COME BACK HOME FROM THE HOSPITAL, SUCH AS CLOTHES AND DIAPERS.

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FOETAL DEVELOPMENT SEVENTH MONTH

• BABY IS 14 TO 16 INCHES LONG AND WEIGHS BETWEEN 3 TO 4 POUNDS.
•  THE BABY'S BONE MARROW HAS NOW TAKEN OVER THE PRODUCTION OF RED BLOOD CELLS.
•  DUE TO THE LACK OF SPACE AVAILABLE TO HER NOW, BABY WILL MAKE FEWER BIG MOVEMENTS LIKE SOMERSAULTS, AND MAKES MORE SMALL FREQUENT MOVEMENTS OF THE ARMS AND LEGS.
•  NOW THAT ALMOST ALL THE BABY'S ORGANS ARE FUNCTIONING, HER GROWTH FOCUSES ON MATURING THOSE ORGANS AND GROWING MUSCLES MASS AND FAT STORES. SHE SHOULD MORE THAN DOUBLE HER WEIGHT BETWEEN NOW AND BIRTH.
•  TASTE BUDS DEVELOP.
• FAT LAYERS ARE FORMING.
•  ORGANS ARE MATURING.
•  SKIN IS STILL WRINKLED AND RED.
•  IF BORN AT THIS TIME, BABY WILL CONSIDERED A PREMATURE BABY AND WILL REQUIRE SPECIAL CARE.

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EIGHT MONTH DEVELOPEMENT

• BABY IS 16 TO 18 INCHES LONG.
•  WEIGHT IS ABOUT 4 TO 6 POUNDS.
•  OVERALL GROWTH IS RAPID DURING THIS MONTH.
•  BABY IS PREPARING FOR LIFE ON HER OWN STORING IRON IN HER LIVER.
•  TREMENDOUS BRAIN GROWTH OCCURS AT THIS TIME.
•  MOST BADY ORGANS ARE NOW DEVELOPED WITH THE EXCEPTION OF LUNGS.
•  MOVEMENTS OR "KICKS" ARE STRONG ENOUGH TO BE VISIBLE FROM THE OUTSIDE.
•  KIDNEYS ARE MATURE.
•   SKIN IS LESS WRINKLED.
•  THE VERNIX COVERING BABY'S BODY HAS BECOME THICKER.
•  FINGERNAILS NOW EXTEND BEYOND FINGERTIPS.

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NINTH MONTH OF FOETAL DEVELOPMENT

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• BABY IS 19 TO 20 INCHES LONGS.
•  WEIGHT IS ABOUT 7 TO 8 POUNDS.
•  BABY IS NOW SURROUNDED BY A PEAK VOLUME OF 1000 MILLILITRES OF AMNIOTIC FLUID. THIS IS APPROXIMATELY EQUAL TO 4 CUPS.
•  BABY'S LITTLE KNEES AND ELBOWS DEVELOP DIMPLES NOW.
•  THE LUNGS ARE MATURED.
•  BABY IS NOW FULLY DEVELOPED AND CAN SURVIVE OUTSIDE THE MOTHER'S BODY 
• SKIN IS PINK AND SMOOTH.
• THE CORTISONE IS BEING PRODUCED BY HER ENDOCRINE SYSTEM TO HELP HER LUNGS TO TAKE OVER THE JOB OF DELIVERING OXYGEN TO HER BLOOD-STREAM AFTER BIRTH.
•  BABY SETTLES DOWN LOWER IN THE ABDOMEN IN PREPARATION FOR BIRTH AND MAY SEEM LESS ACTIVE.
• THE MAJURITY OF BABIES ARE NOW IN THE POSITION, EITHER HEAD DOWN (VERTEX) OR BUT DOWN (BREECH), THAT THEY WILL MAINTAIN UNTIL BIRTH, ANY MOVEMENT THAT THEY MAKE ARE MORE LIKELY TO BE ROLLS FROM SIDE TO SIDE.

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HAVE DADDY TALK TO BABY

MOST BABIES CHOOSE A HEAD DOWN (VERTEX)  POSITION BY THE END OF THIRD TRIMESTER. DELIVERY BECOMES EASY IF THE CHILD CHOOSE THE HEAD DOWN POSITION BUT SOME 3 PERCENT TO 4 PERCENT OF BABIES CHOOSE A HEAD UP (BREETH) POSITION WHICH MAKES THE DELIVERY A LITTLE COMPLICATED. THERE ARE SOME THINGS THAT ONE CAN DO AT HOME TO ENCOURAGE THE BABY TO TURN TO A HEAD DOWN POSITION.

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• THE EXPECTANT MOTHER COULD GET ON HER KNEES AND REST HER CHEST ON THE FLOOR. HOLD THIS POSITION FOR 7 TO 10 MINUTES SEVERAL TIMES A DAY.
• HOLD A FLASHLIGHT AGAINST THE BELLY OF THE EXPECTANT MOTHER MOVING IT SLOWLY TOWARD HER PUBLIC BONE IN DOWNWARD STROKES.
•  PUT A SMALL RADIO OR A SET OF HEADPHONES WITH SOME GENTLE, INTERESTING MUSIC AGAINST HER BELLY, JUST ABOVE HER PELVIC BONE.
•  HAVE DADDY TALK TO THE BABY WITH HIS MOUTH VERY LOW ON MOTHER'S BELLY, ENCOURAGING THE BABY TO TURN DOWN.
•  PRACTICE SETU BANDHASANA AND ADHOMUKHISHWANASANA.

PREGNANCY PROBLEMS (STRETCH MARK, PIGMENTATION, AND LOSS OF SLEEP)

 

                           COMMON PROBLEM OF 

                              POST - PREGNANCY

                            PILES 👉

                            IT IS ONE OF THE COMMON PROBLEMS OF PREGNANCY. THIS OCCURS MOSTLY DUE TO THE FACT THAT IN INDIAN SOCIETY A NEW MOTHER IS FED WITH LOT OS EATABLES WHICH CONTAIN DRY FRUITS AND COMDIMENTS, AN OVERDOSE OF WHICH MAY LEAD TO THE PROBLEM, SUCH AS PILES. NOW TO WORRY THOUGH, REGULAR PRACTICE OF YOGA HELPS CURE THIS PROBLEM. YOGA THERAPY FOR PILES SHOULD BE STARTED ONLY AFTER COMPLETION OF 40 DAYS REST PERIOD.

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                     DIET THERAPY💟

                            CONSUME LIGHT, EASILY DIGESTIBLE FOODS, FRESH FRUITS AND VEGETABLES. DRINK PLENTY OF WATER, FRUIT AND VEGETABLE JUICES, HERBAL TEAS. AVOID NON-VEGETARIAN FOOD AND HEAVE FOODS LIKE CHEES, FRIED OR OILY FOOD, RICH SAUCES AND DESSERTS. SPICES ARE A COMPLETE "NO" TO A PERSON WHO IS SUFFERING FROM PILES.

                         EXCESSIVE BLEEDING👀

                        LOCHIA IS THE NAME GIVEN TO POSTPARTUM BLEEDING. EVERY WOMEN WHO DELIVERS A CHILD,  EITHER VAGINALLY OR THROUGH CAESAREAN SECTION WILL EXPERIENCE THIS TYPE OF BLEEDING. IT IS THE WAY IN WHICH YOUR BODY EXPELS EXCESS MUSCUS, PLACENTAL TISSUE AND BLOOD AFTER GIVING BIRTH.

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                   LOCHIA IS VERY SIMILAR TO THE BLEEDING YOU EXPERIENCE DURING YOUR MENTRUAL PERIOD BUT IT IS MUCH HEAVIER. IT TYPICALLY BEGINS IN THE HOURS IMMEDIATELY FOLLOWING BIRTH AND USUALLY CONTINUES FOR TWO O THREE WEEKS. HOWEVER, IN SOME WOMEN LOCHIA CAN LAST FOR UP TO SIX WEEKS. IT IS NOTICED THAT IN SOME WOMEN THE BLEEDING IS UNUSUALLY HEAVY, WHICH IS NOT NORMAL AND CAN LEAD TO POSTPARTUM HAEMORRHAGING. IN SUCH CASES, CONSULT YOUR DOCTOR IMMEDIATELY. YOGA THERAPY PRESCRIBED HERE WILL BE OF IMMENSE HELP IN MAKING THE FLOW NORMAL AND STOPPING IT EARLY.

                              HELPFUL SUGGESTIONS

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•                                  REST AS MUCH AS YOU CAN, AND AVOID EXCESS STANDING AND WALKING (THIS WILL EXACERBATE THE BLOOD FLOW).
•  USE HEAVE DUTY MAXI PADS TO SOAK UP THE BLOOD.
•  DO NOT USE TAMPONS FOR AT LEAST SIX WEEKS AFTER PREGNANCY. TAMPONS CAN INTRODUCE BACTERIA INTO THE VAGINA AND UTERUS, CAUSING INFECTION.

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                           DIET THERAPY FOR 

                        EXCESSIVE BLEEDING ❤

                       EXCESSIVE POSTPARTUM BLEEDING CAN LEAD TO SEVERE CASES OF ANAEMIA. TO AVOID THE LOSS AND FOR FAST RECOVERY, ADD ALL TYPES OF FRUITS AND FRUITS JUICES, LOT OF MILK AND MILK PRODUCTS, GREEN LEAFY VEGETABLES AND EGGS TO YOUR DIET. FOR MORE DETAILS REFER TO THE DIET THERAPY FOR ANAEMIA UNDER SECTION 4. 

          ❤    STRETCH MARKS 

                           WHEN A PERSON GAIN WEIGHT SUDDENLY, THE SKIN EXPANDS TO ACCOMODATE THE INCREASE IN BODY WEIGHT. SKIN IS ELASTIC AND CAN BE STRETCHED NO MORE. AS THE UNDERLYING LAYER TEARS AND THE ONES ABOVE ARE INTACT, THE SKIN APPEARS TO BE STREAKED. AS SOON AS THE SKIN TEARS, PINK OR PURPLE LINES APPEAR AS THE CAPILLARIES BURST. AFTER SOME TIME THESE LINES LOOK SLIVERY WHITE. THERE ARE CALLED STRETCH MARKS, WHICH ARE IN FACT SCARS THAT ARE A RESULT OF SKIN TEARING.

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                     MOST OF THE WOMEN DEVELOP STRETCH MARKS DURING PREGNANCY. AS YOU PUT ON WEIGHT, THE ABDOMEN (STOMACH) IS GRADUALLY STRETCHED FURTHER AND FURTHER, USUALLY CAUSING STRETCH MARKS TO APPEAR IN THE SIXTH OR SEVENTH MONTH. STRETCH MARKS CAN ALSO APPEAR ON THE THIGHS, HIPS, BREATS AND UPPER ARMS AS THEY GET BIGGER AND HEAVIER.

                            DIET THERAPY FOR

                                 STRETCH MARKS👀👀

                           EAT FOODS RIGH IN ZINC LIKE NUTS AND FISH, FOODS WITH A HIGH CONTENT OF VITAMIN A, C AND D LIKE CIRTRUS FRUITS, DAIRY PRODUCTS, CARROTS AND PROTEIN-RICH FOODS LIKE EGGS CAN IMPROVE THE QUALITY OF YOUR SKIN AND CAN CURE STRETCH MARKS. DRINK PLENTY OF WATER, AT LEAST 8-10 GLASSES PER DAY. ADEQUATE WATER INTAKE WILL MAKE YOUR SKIN SOFT AND SUPPLE THUS PREVENTING IF FROM TEARING. REDUCE INTAKE OF TEA, COFFEE AND CARBONATE DRINKS. EAT NUTRITIOUS FOOD AND MAINTAIN A HEALTHY DIET TO KEEP YOUR SKIN YOUNG AND HEALTHY AND PREVENT STRETCH MARKS.

              

                     LACK OF SLEEP ❤❤

                          AFTER DELIVERY DUE TO CHANGED SURROUNDINGS AND LIFE STYLE MANY MOTHERS COME UNDER DEPRESSION AND FACE STRESS. THEY ARE NOT ABLE TO HAVE PROPER SLEEP AND HARDLY GET TIME TO SLEEP IN QUEST OF MEETING THE DEMANDS OF THE NEW BORN. ALL THESE FACTORS LEAD TO FRUTRATION. IN YOGA THERAPY, THERE ARE SOME KRIYAS WHICH CAN COMPLETE THE SLEEP CYCLE OF 7 HOURS IN 30 MINUTES.

                            PIGMENTATION 💟💟

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                       PIGMENTATION OR PATCHES OF DARKER SKIN ON THE SKIN POST-PREGNANCY IS VERY COMMON AND ABSOLUTELY NORMAL. ACCORDING TO THE AMERICAL ACADEMY OF DERMATOLOGY, UP TO 70 PERCENT OF PREGNANT WOMEN DEVELOP BLOTCHY AREAS OF DARKENED SKIN, COMMONLY CALLED THE MASK OF PREGNANCY. THESE CHANGES ARE CAUSED BY HORMONAL CHANGES DURING PREGNANCY, WHICH STIMULATE A TEMPORARY INCREASE IN THE BODY'S PRODUCTION OF MELANIN, THE NATURAL SUBSTANCE THAT GIVES COLOUR TO HAIR, SKIN, AND EYES. THE AREAS OF INCREASED PIGMENTATION WILL PROBABLY FADE WITHIN A FEW MONTHS AFTER DELIVERY AND THE SKIN SHOULD RETURN TO ITS NORMAL SHADE, ALTHOUGH IN SOME WOMEN THE CHANGES NEVER COMPLETELY DISAPPEAR.

                              WOMEN WITH DARKER COMPLEXIONS ARE MORE PRONE TO THIS CONDITION THAN WOMEN WITH LIGHTER SKIN. THE PIGMENTATION CAN SHOW UP AROUND YOUR UPPER LIP, NOSE, CHEEKBONES, AND FOREHEAD, CHEEKS OR ALONG WITH JAW LINE. YOU MAY DEVELOP DARK PATCHES OF YOUR FOREARMS AND OTHER PARTS OF YOUR BODY THAT ARE EXPOSED TO THE SUN.

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YOGA AND PRANAYAMA FOR PREGNANCY!

 

                                YOGA THERAPY FOR 

                                     MORNING SICKNESS

                         ANANDA MADIRASANA

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•                    SIT IN VAJRASANA .
• PLACE THE PALMS ON TOP OF THE HEELS SO THAT THE FINGERS ARE POINTING TOWARDS EACH OTHER, IF THIS IS UNCOMFORTABLE PLACE THE PALMS JUST ABOVE THE HEELS.
• KEEP THE SPINE ERECT AND HEAD TILTED BACKWARDS, CLOSE THE EYES AND RELAX THE WHOLE BODY.
•  FIX THE ATTENTION AT THE BHRUMADHYA (THE EYEBROW CENTRE).
•  THE PHYSICAL AWARENESS SHOULD BE ON EYEBROW CENTRE AND SPITITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.

BREATHING

BREATHE SLOWLY AND DEEPLY. IMAGINE THAT THE BREATH IS MOVING IN AND OUT OF THE EYEBROW CENTRE. INHALE FROM THE EYEBROW CENTRE OF AJNA CHAKRA AND EXHALE FROM AJNA CHAKRA TO THE EYEBROW CENTRE.

ASANAS 

• SIT IN VAJRASANA.
•  CROSS THE ARMS IN FRONT OF THE CHEST, PLACING THE HANDS UNDER THE OPPOSITE ARMPITS WITH THE THUMBS POINTING UPWARD.
•  THE POINT BETWEEN THE THUMB AND FIRST FINGER SHOULD BE FIRMLY PRESSED.
•  CLOSE THE EYES AND BECOME AWARE OF BREATHING PROCESS.
•  PHYSICAL AWARENESS SHOULD BE ON THE BREATHING PROCESS IN THE NOSE AND SPIRITUAL AWARENESS SHOULD BE ON AJNA CHAKRA. 

BREATHING : SLOW, AND DEEP AND RHYTHMICAL BREATHING IS REQUIRED. PRACTICE UNTIL THE FLOW OF BREATH IN BOTH NOSTRILS BECOMES EQUALISED.

DURATION : PRACTICE  FOR 5 TO 10 MINUTES.

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PRANAYAMA

• SIT IN ANY COMFORTABLE POSTURE PREFERABLY A MEDITATION ASANA.
•  CLOSE THE EYES AND RELAX THE WHOLE BODY.
•  TAKE THE AWARENESS TO THE BREATH IN THE NOSTRILS AND ALLOW THE BREATHING TO BECOME CALM AND RHYTHIMIC.
• AFTER SOME TIME, TRANSFER THE AWARENESS TO THE THROAT.
•  TRY TO FEEL OR TO IMAGINE THAT THE BREATH IS BEING DRAWN IN AND OUT THROUGH THE THROAT AND NOT THROUGH THE NOSTRILS, AS IF INHALATION AND EXHALATION ARE TAKING PLACE THROUGH A SMALL HOLE IN THE THROAT.
•  AS THE BREATHING BECOMES SLOWER AND DEEPER, GENTLY CONTRACT THE GLOTTIS SO THAT A SOFT SNORING SOUND LIKE THE BREATH OF THE SLEEPING BABY IS PRODUCED IN THE THROAT.
• IF THIS IS PRACTISED CORRECTLY THERE WILL BE A SIMULTANEOUS CONTRACTION OF THE ABDOMEN. THIS HAPPENS BY  ITSELF, WITHOUT ANY EFFORT BEING MADE.
•  BOTH INHALATION AND EXHALATION SHOULD BE LONG, DEEP AND CONTROLLED.
•  SOUND OF BREATH SHOULD NOT BE VERY LOUD. IT SHOULD JUST BE AUDIBLE TO THE PRACTITIONER BUT NOT TO ANOTHER PERSON UNLESS THEY ARE SITTING VERY CLOSE.

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REPETITION : PRACTICE THIS FOR 10 TO 20 MINUTES.

PRANAYAMA 2

SIT IN ANY COMFORTABLE CROSS-LEGGED POSITION WITH BACKBONE STRAIGHT. CONTROL THE FLOW OF BREATH WITH THUMB AND RING FINGER OF RIGHT HAND BY ALTERNATIVELY PRESSING ON THE NOSTRIL. INDEX, MIDDLE AND LITTLE FINGER WILL REMAIN RELAXED AND COMFORTABLY FOLDED WHILE PERFORMING PRANAYAMA.

• CLOSE THE RIGHT NOSTRIL WITH RIGHT THUMB.
• INHALE THROUGH LEFT NOSTRIL WITH COMPLETE AWARENESS.
•  NOW CLOSE THE LEFT NOSTRIL WITH RIGHT RING FINGER AND REMOVE THE THUMB FROM RIGHT NOSTRIL.
•  NOW EXHALE THROUGH THE RIGHT NOSTRIL.
•  SIMILARLY REPEAT THE PROCESS BY INHALING THROUGH RIGHT NOSTRIL AND EXHALING THROUGH THE LEFT.
•  THIS COMPLETES ONE ROUND. MAKE SURE THAT THERE IS NO SOUND OF AIR PASSING WHILE PERFORMING THIS PRANAYAMA. AVOID FORCED BREATHING OR RAPID COUNTS.

REPETITION:  REPEAT THE PROCEDURE 10 TO 15 TIMES.

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                          YOGA THERAPY

• SIT WITH YOUR LEGS SPREAD STRAIGHT IN FRONT OF YOUR BODY.
•  FOLD THE RIGHT KNEE, HOLD THE RIGHT TOE WITH LEFT HAND AND BRING YOUR RIGHT HEEL CLOSER TO LEFT SIDE OF BUTTOCKS.
•  THE SAME WAY FOLD THE LEFT KNEE HOLDING THE LEFT TOE WITH RIGHT HAND AND BRING THE LEFT HEEL CLOSER TO RIGHT SIDE OF BUTTOCKS.
•  ENSURE THAT YOUR KNEES ARE PLACED ONE OVER THE OTHER AND YOUR RIGHT KNEE IS PLACED OVER THE LEFT ONE.
•  KEEP THE SPINAL COLUMN STRAIGHT AND LIFT YOUR RIGHT ARM ABOVE YOUR HEAD ALLOWING THE UPPER ARM TOUCHING THE RIGHT EAR.
•  FOLD IT AT ELBOW SO THAT THE PALM TOUCHES YOUR UPPER BACK.
•  NOW TRY TO CATCH IT WITH LEFT HAND FROM BACK SIDE.
•  HOLD THIS POSITION AND CONTINUE DEEP RHYTHMIC INHALATION AND EXHALATION FOR ABOUT 20 TIMES.
•  ENSURE THAT THE CHEST IS LIFTED HIGH AND BACK IS MAINTAINED STRAIGHT DURING GOMUKHASANA.
• TRY TO HOLD THE POSTURE FOR 3 TO 5 MINUTES EACH SIDE.
•  REPEAT THE SAME PROCESS WITH CHANGED POSITION OF KNEES AND ARMS.

BENEFITS : IT STRENGTHENS THE LEGS, ARMS, KNEE AND BACK. IT THE FIRST TRIMESTER OF PREGNANCY, MUSCLE CRAMPS IS A COMMON COMPLAINT. GOMUKHASANA HELSP IN DECREASING ITS RATE AND FREQUENCY. GOMUKHASANA IS SPECIALLY MEANT FOR PEOPLE SUFFERING FROM BREATHING PROBLEMS ESPECIALLY ASTHMA AND BRONCHITIS. PREGNANT WOMEN FACING BREATHLESSNESS AND SHORT BREATHING WITH INCREASING SIZE OF BABY IN THE WOMB ARE DEEPLY BENEFITED WITH REGULAR PRACTICE OF GOMUKHASANA. AMPLE OXYGEN SUPPLY IN THIS ASANA PURIFIES THE LUNGS AND ADDS PROPER PURIFIED BLOOD SUPPLY TO ENTIRE BODY AND THE GROWING BABY AND DECREASES THE CHANCES OF ANAEMIA. IT HELPS ACTIVATING THE MILK GLANDS IN WOMEN BEFORE THE CHILD TAKES BIRTH. THE CROSS-LEGGED POSITION IN THIS PARTICULAR ASANA SUPPORTS THE LOWER ABDOMEN IN A BALANCED WAY WHICH IS ALREADY BEARING THE WEIGHT OF GROWING BABY FOR OVER NINE MONTHS.

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LEG CRAMPS SOLUTION DURING PREGNANCY

 

                                      LEG CRAMPS 

❤❤

                                   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

💫💫

                              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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