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.

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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.

NORMAL DELIVERY TIPS !

 

                         NORMAL DELIVERY EXERCISES

💫💫

                            THERE ARE SOME YOGIC TECHNIQUE WHICH CAN ENSURE A NORMAL DELIVERY IF PRACTISED REGULARLY IN THE NINTH MONTH TILL THE DATE OF DELIVERY.

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                                  KAK GATI ❤❤

• SIT IN SQUATTING POSITION WITH THE FEET APART AND THE BUTTOCKS ABOVE THE HEELS.
•  PLACE THE PALMS OF THE HANDS ON THE KNEES.
•  TAKE SMALL STEPS IN THE SQUATING POSITION.
•  TRY TO KEEP THE KNEES FLEXED SO THA TTHE BUTTOCKS ARE NOT MOVED AWAY FROM THE HEELS WALK EITHER ON THE TOES OR THE SOLES OF FEET, WHICH EVER IS COMFORTABLE.
•  AS YOU TAKE A STEP FORWARD BRING THE OPPOSITE KNEE TO THE FLOOR.
•  TAKE AS MANY STEPS AS POSSIBLE, UP TO  20, AND THEN RELAX IN SHAVASANA.

                              BREATHING : NORMAL BREATHING.

 

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                           ADHOMUKHI SHWANASANA

❤❤

•                       STAND WITH SPINE ERECT, FEET TOGETHER AND HANDS BESIDE THE BODY. RELAX THE BODY.
•                       DISTRIBUTE THE WEIGHT OF THE BODY EVENTLY 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.
•                      BRING THE FINGERTIPS AS NEAR TO THE FLOOR AS POSSIBLE.
•                    RELAX THE BACK OF THE NECK AND BEND IT LOSSELY TOWARDS THE KNEES.
•                    DO NOT TRY TO TOUCH THE FOREHEAD TO THE KNEES.
•                         TAKE THE LEFT FOOT BACK BESIDE THE RIGHT FOOT SIMULTANEOUSLY, RAISE THE BUTTOCKS AND LOWER THE HEAD BETWEEN THE ARMS, SO THAT THE BACK AND THE LEGS FORM TWO SIDES OF A TRIANGLE.
•              LEGS AND ARMS SHOULD BE STRAIGHT IN THE FINAL POSITION.
•                        TRY TO KEEP THE HEELS ON THE FLOOR AND BRING THE HEAD TOWARDS THE KNEES.
•                  DO NOT STRAIN YOURSELF. HOLD THE POSITION AS LONG AS YOU ARE COMFORTABLE.
•                    REPAT 3 TIMES.

                 💟💟         CHILDBIRTH

                         THE MONTHS HAVE FLOWN BY AND NOW IS ALMOST TIME FOR THE BABY TO ARRIVEL! YOU HAVE PROBABLY CREATED A BIRTH PLAN BY NOW AND ARE EAGERLY ANTICIPATING MEETING YOUR NEW LITTLE ONE. BUT NOW IS ALSO AN EMOTIONAL TIME FOR YOU AND YOU MAY BE EXPERIENCING WORRIES AND FEARS ABOUT YOUR LABOUR AND DELIVERY. MANY PREGNANT WOMEN ESPECIALLY FIRST TIME PREGNANT COME TO ME AND ASK WHAT THEY SHOULD EXPECT AND DO AT THE MOMENT OF BIRTH. THEY ARE OFTNE APPREHENSIVE ABOUT THIS EVEN BECAUSE THEY THINK THAT GIVING BIRTH IS EXTREMELY RISKY AND DANGEROUS, AND WHATEVER HAPPENS, CHILDBIRTH CAUSES THE MOTHER GREAT PHYSICAL PAIN.

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                           THE PRACTICE OF YOGA HELPS THE FUTURE MOTHER TO OVERCOME AND PREPARE HER EFFECTIVELY FOR THE EVENT. YOGA REMEDIES THIS BY CONSTITUTING A DISCIPLINE, WHICH TEACHES MOTHER-TO-BE HOW TO REMAIN CALM AND SELF-CONTROLLED, AND HOW TO RELAX AND BREATHE CORRECTLY DURING THE DIFFERENT STAGES OF CHILDBIRTH.

                        THE MOTHER SHOULD AVOID RESISTANCE, FEAR AND IRRITATION, FOR ALLOWING EVERYTHING TO HAPPEN CALMLY AND SERENELY. A WOMEN, WHO TENSED, WILL FEEL PAIN BECAUSE SHE IS RESISTING AND THEREBY HINDERING THE CHILD FROM EMERGING. SUCH A STATE OF MIND LEADS TO GENITIAL TENSION AND CAUSES SUFFERING BY  BLOCKING THE SMOOTH, PAINLESS BIRTH OF THE INFANT. THE PRACTICE OF YOGA DEVELOPS THE ABILITY TO RELAX ONCE THE CONTRACTIONS BEGIN, STILLS THE FUTURE MOTHER'S FEAR, AND HELPS HER LEARN THE REQUIRED PATIENCE AND CALM SO THAT SHE CAN CO-OPERATE MORE EFFECTIVELY AT THE MOMENT OF BIRTH. THE MORE CONFIDENCE AND SELF-CONTROL SHE POSSESSESS, THE LESS PAIN SHE WILL FEEL.

                           CHILDBIRTH NORMALLY TAKES PLACE IN THREE STAGES :

1. DILATION.
2.  EXPULSION.
3.  DELIVERY

                         LABOUR

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                         THE WORD LABOUR PAIN BRINGS GOOSE PIMPLES TO EVERY EXPECTING MOTHER. IN LITERATURE AND IN FILMS, CHILDBIRTH IS CHARACTERISTICALLY PORTRAYED AS PAINFUL AND TERRYFYING WITH THE DELIVERING MOTHER SHOWN WRITHING IN UNBEARABLE PAIN. IN REALITY, THIS IS NOT TRUE. IN FACT, CONTRARY TO THE POPULAR BELIEF, WHILE DELIVERING IN A RELAXED STATE MOTHERS MAY NOT FEEL THE LABOUR PAIN AS "PAIN" AT ALL. GOING THROUGH THE LABOUR DURIN PREGNANCY IS A PROCESS OF BRINGING YOUR CHILD INTO THE WORLD. DEVELOP A POSITIVE FEELING ABOUT LABOUR. PREPARE YOURSELF FOR LABOUR AND DELIVERY AND PLAN FOR COPING WITH IT. ALLEVIATING YOUR ANXIETY ABOUT PAIN IS ONE OF THE BEST WAYS TO ENSURE THAT YOU WILL BE ABLE TO DEAL WITH IT WHEN THE TIMES COMES.

PAIN DURING LABOUR IS CAUSED PRIMARILY BY UTTERINE MUSCLE CONTRACTIONS AND SOMEWHAT BY PRESSURE ON THE CERVIX. THIS PAIN MANIFESTS ITSELF AS CRAMPING IN THE ABDOMEN, GROIN, AND BACK, AS WELL AS A TIRED, ACHY FEELING ALL OVER. SOME WOMEN EXPERIENCE PAIN IN THEIR SIDES OR THIGHS AS WELL. OTHER CAUSES OF PAIN DURING LABOUR INCLUDE PRESSURE ON THE BLADDER AND BOWELS BY THE BABY'S HEAD AND THE STRETCHING OF THE BIRTH CANAL AND VAGINA. ALTHOUGH LABOUR IS OFTEN THOUGHT OF AS ONE OF THE MOST PAINFUL EVENTS IN HUMAN EXPERIENCE, IT RANGES WIDELY FROM WOMEN TO WOMEN AND EVEN FROM PREGNANCY TO PREGNANCY.

YOGA CAN DO WONDERS IN THIS ASPECT BY REDUING THE RATE OF LABOUR PAINS THEREBY MAKING THE PROCESS OF CHILDBIRTH REALLY EASY. YOU CAN HAVE A NORMALY DELIVERY WITHOUT ANY COMPLICATIONS AND WITH LESS SEVERITY OF LABOUR PAINS ONLY BY PERFORMING YOGIC KRIYAS DAILY THROUGHOUT THE PREGNANCY. ALONG WITH YOGA, GO FOR REGULAR WALK AND INDULGE YOURSELF IN DAILY HOUSEHOLD LIGHT ACTIVITIES. YOU CAN ALSO GO FOR SWIMMING AFTER CONSULTING YOUR DOCTOR. READ GOOD BOOKS AND CREATE A HARMONIOUS, FEEL-GOOD ENVIRONMENT AROUND YOU.

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POST-PREGNANCY WORKOUT!

 

                                REGULAR YOGIC

                    WORKOUTS POST-PREGNANCY

💟💟

                               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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