PREGNANCY SICKNESS!

 

                             FOETAL DEVELOPMENT

                                        IN FIRST MONTH

•                                      THE EMBRYO IS ENCLOSED WITHIN TWO MEMBRANES, THE INNER AMNION AND THE OUTER CHORION WHICH CONSIST A BAG OF MEMBRANE CALLED THE AMNIOTIC SAC. THIS IS FILLED WITH AMNIOTIC FLUID, WHICH PROTECTS THE FOETUS AND ALSO ALLOWS FREE MOVEMENT AND UNIFORM GROWTH OF THE FOETUS.
•                            EMBRYO DEVELOPS A BRAIN, SPINEAND CENTRAL NERVOUS SYSTEM AND FOUR SHALLOW PITS APPEAR ON THE HEAD, WHICH WILL LATER BECOME THE BABY'S EYES AND EARS.
•                       THE EMBRYO HAS THE BEGINNINGS OF THE DIGESTIVE SYSTEM, MOUTH AND JAW. THE STOMACH AND CHEST ARE DEVELOPING. THE HEART CAN BE SEEN AS A LARGE BULGE AT THE FRONT OF THE CHEST, BY THE END OF THE MOUTH IT STARTS BEATING. A SYSTEM OF BLOOD VESSELS IS FORMING.
•                     FOUR TINY LIMB BUDS DEVELOP AND LENGTH OF THE EMBRYO BECOMES 6 MM (1/4 ) ABOUT THE SIZE OF AN APPLE SEED.

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                                 FOETAL DEVELOPMENT

                                        SECOND MONTH

• DEVELOPEMENT IS VERY RAPID DURING THE SECOND MONTH. BY THE END OF THE SECOND MONTH, MAJOR BODY ORGANS AND BODY SYSTEMS, INCLUDING THE BRAIN, LUNGS, LIVER, AND STOMACH BEGIN TO DEVELOP.
•  THE FIRST BONE CELLS APPEAR DURING THIS TIME.
•  EYELIDS FORM AND GROW BUT REMAIN SEALED SHUT, THE INNER EAR IS FORMING. ANKLES, TOES, WRISTS, FINGERS, AND SEXUAL ORGANS ARE DEVELOPING.
•  AT THE END OF THER SECOND MONTH OF PREGNANCY, THE BABY LOOKS LIKE A TINY HUMAN INFANT. IF IT IS A BOY, THE PENIS WILL BEGIN TO APPEAR.
•  THE BABY IS A LITTLE OVER 1 INCH LONG AND STILL WEIGHS LESS THAN 1 OUNCE.

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                               FOETAL DEVELOPMENT 

                                    IN THIRD MONTH

• BABY IS COMPLETELY FORMED BY THE END OF THE THIRD MONTH. THE FINGERS AND TOES ARE NOW MORE DISTINCT AND HAVE SOFT NAILS. THE BABY'S HANDS ARE MORE DEVELOPED THAN THE FEET AND THE ARMS ARE LONGER THAN THE LEGS.
•  THE HEAD IS QUITE LARGE COMPARED TO THE REST OF ITS BODY. FUZZY HAIR BEGINS TO FORM ON THE LITTLE ONE'S HEAD. THE COLOUR OF THE HAIR IS WHITE (UNPIGMENTED).
• ACCESSORY APPARATUS PLACENTA, UMBILICAL CORD AND AMNIOTIC SAC DEVELOP TO MAJURITY.
• ALL IMPORTANT EXTERNAL AND INTERNAL FEATURES CONTINUE TO DEVELOP. BABY'S VOCAL CORDS BEGIN TO DEVELOP. THE LIVER BEGINS TO SECRETE BILE AND THE PANCREAS TO PRODUCE INSULIN.
•  ALL TWENTY BABY TEETH ARE FORMED AND WAIT BENEATH HIS GUMS UNTIL WELL AFTER BIRTH. HOWEVER, EVERY ONCE IN A WHILE A BABY IS BORN WITH TEETH ALREADY SHOWING.
• THE HEART HAS FOUR CHAMBERS AND BEATS AT 120 TO 160 BEATS PER MINUTE. KIDNEYS ARE NOW DEVELOPED AND START DRAINING URINE INTO THE BLADDER. INTESTINES HAVE FORMED OUTSIDE OF THE BABY (ON THE UMBILICAL CORD) BECAUSE THEY CANNOT FIT INSIDE THE BABY. 
• BY THE END OF THIS MOUTH, THE UMBILICAL CORD, WHICH CARRIES NUTRIENTS TO YOUR BABY AND TAKES WASTES AWAY, WILL BE FULLY FORMED.
• AT THE END OF THIRD MONTH, BABY WEIGHS JUST OVER 1 OUNCE AND IS ABOUT 4 INCHES.

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                                MORNING SICKNESS

                         COMMONLY KNOWN AS NAUSES AND VOMITING, MORNING SICKNESS IS MOST LIKELY ONE OF THE FIRST PREGNANCY SYMPTOMS TO BE EXPERIENCED. ONE AN AVERAGE AT LEAST 60 PERCENT TO 80 PERCENT WOMEN EXPERIENCE THIS PROBLEM. CONTRARY TO WHAT THE TERM MAY SUGGEST, IT DOES NOT ALWAYS OR ONLY, OCCURS IN THE MORNING. AN INCREASE IN MORNING SICKNESS CAN BE EXPERIENCED AT ANY TIME OF THE DAY. IT STARTS SOMEWHERE BETWEEN THE FOURTH AND SIXTH WEEK OF PREGNANCY AND IS, THEREFORE, ONE OF THE FIRST PREGNANCY SIGNS. FOR MOST WOMEN, MORNING SICKNESS DISAPPEARS BY THE 14 TH TO 16TH WEEK. SOME WOMEN EXPERIENCE MORNING SICKNESS THROUGHOUT THEIR PREGNANCY.

                       CAUSES OF MORNING SICKNESS

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1. EXCESSIVE HORMONE PRODUCTION IN EARLY PREGNANCY DISTURBS THE PHYSIOLOGICAL AND BIOCHEMICAL BALANCES WHICH LEAD TO GASTROINTESTINAL DISTURBANCES.
2.  TENSIONS, ANXIETIES, MENTAL AND PHYSICAL STRESS OF THE MOTHER WHILE DEALING WITH CHANGES IN PREGNANCY.
3.  FAD DIETS, POOR NUTRITIONS, DISTUBED SCHEDULES ARE MAIN CAUSES OF MORNING SICKNESS. 
4.  HYPERSENSITIVITY TO DIFFERENT SMELLS DURING PREGNANCY IS ALSO A FACTOR.

THE STAGES OF PREGNANCY!

 

                                    PREGNANCY CHANGES 

                                              IN THE BODY 

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                          LATE PLANNING 

                                  OF PREGNANCY

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                                     MORE AND MORE WOMEN TODAY HAVE BECOME AS MUCH CAREER-ORIENTED AS MEN. INCREASING PROFESSIONALISM AND A QUEST FOR IMPROVED LIFESTYLES HAVE LEG TO BOTH HUSBAND AND WIFE WORKING TO EARN LIVELIHOOD. THIS HAS RESULTED IN A MORE EMPOWERED, CONFIDENT AND INDEPENDENT WOMENFOLK. THE FLIP SIDE OF THIS TRANSFORMATION IN THE SOCIAL CANVAS IS THAT COUPLES OFTEN FIND IT DIFFICULT TO PLAN FOR FAMILY AT THE RIGHT AGE. THEY PREFER TO SETTLE DOWN PROFESSIONALLY AND FINANCIALLY BEFORE THEY MAKE UP THEIR MIND TO START A FAMILY. AND BY THAT TIME THEY OFTEN FIND THEMSELVES IN MID-THIRTIES. FOR A WOMEN OVER THE AGE OF 35, CONCEIVING BECOMES A PROBLEM. INGERTILITY INCREASES WITH AGE. FERTILITY PEAS FOR BOTH SEXES IN THEIR MID-TWENTIES, AND THEN APPEARS TO DECLINE STEADILY IN WOMEN OVER THIRTY AND MEN OVER FORTY. TUBAL INFECTIONS, FIBROID TUMORS AND ENDOMETRIOSIS ARE MORE COMMON IN OLDER WOMEN AND ARE A COMMON CAUSE FOR INFERTILITY.

                                REGULAR PRACTICE FOR YOGA AS MENTIONED IN THE PRE-PREGNANCY SECTION AND A DIET RIGHT IN NUTRIENTS NEEDED FOR VITALITY INDICATED IN THE SAME SECTION CAN HELP TO A GREAT EXTENT IN LATE PLANNING OF PREGNANCY. THE RESULTS DURING OLD AGE PREGNANCY MAY TAKE LONGER TIME TO SHOW UP THAN IN OTHERS.

                                   UNDERSTANDING PREGNANCY

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                              PREGNANCY IS PRIME DIFFERENTIATING, EXPERIENCE AMONG ALL EXPERIENCES FOR A WOMEN, DURING HER ENTIRE LIFETIME. THIS WONDERFUL EXPERIENCE IS SO DIFFERENT FROM ANY OTHER STAGE IN A WOMAN'S LIFE THAT IT OUGHT TO BE UNDERSTOOD FOR WHAT IT IS AND WHAT IS ENCOMPASSESS. SIMPLY PUT, FOLLOWING ARE THE STAGE IN A NORMAL PREGNANCY.

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                                               THE CELL DIVISION

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                              WITH CONCEPTION, THE CELL DIVISION STARTS TAKING PLACE. THE CELL STARTS TO DIVIDE INTO MORE AND MORE NUMBER OF CELLS, AND TRAVELS DOWN THE FALLOPIAN TUBE.

                                 REACHING THE WOMB

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                                APPROXIMATELY ON THE FOURTH DAY AFTER THE FERTILISATION, THE EGG REACHES THE CAVITY OF THE WOMB, TILL THIS TIME IT DEVELOPS INTO A BALL OF ABOUT 100 CELLS CALLED BLASTOCYST, WITH A HOLLOW FLUID-FILLED CENTRE, BUT IS STILL SMALL TO BE SEEN WITH THE NAKED EYE. FOR THE NEXT FEW DAYS, IF FLOATS ABOUT IN THE WOMB CAVITY.

                                        IMPLANTATION

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                          THE BLASTOCYST GETS EMBEDDED IN THE SOFT, THICK LINING OF THE WOMB AT ABOUT THE END OF THE WEEK THREE. THIS IS CALLED IMPLANATION. WHEN THE EGG IS SECURELY ATTACHED TO THE LINING OF THE WOMB, CONCEPTION IS COMPLETE. PLACENTA IS FORMED WHEN SPONGE LIKE FINGERS FROM THE OUTER CELLS OF TH EMBRYO START TO BUROW INTO THE LINING, TO LINK UP WITH THE MOTHER'S BLOOD VESSELS. PLACENTA IS AN ORGAN TO WHICH THE FOETUS IS ATTACHED BY THE MEANS OF AN UMBILICAL CORD. IT IS THE LIFELINE OF THE FOETUS. PLACENTA PROVIDES NOURISHMENT TO THE GROWING FOETUS THROUGH THE MATERNAL BLOOD. SOME OF THE CELLS OF THE FOETUS DEVELOP INTO THE UMBILICAL CORD, AND THE MEMBRANES THAT PROTECT THE BABY. THE INNER CELLS OF THE FOETUS DIVIDE INTO THREE LAYERS, WHICH DEVELOP INTO THE DIFFERENT BODY PARTS OF THE BODY.

 CHANGES IN THE BODY

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PREGNANCY IS THE PERIOD WHEN MAXIMUM CHANGES TAKE PLACE IN THE BOD OF A WOMEN. IT IS ALSO CALLED THE PERIOD OF GREAT PHYSIOLOGICAL STRESS FOR THE WOMEN. THE DEVELOPMENT OF THE FOETUS BRINGS ABOUT MANY PHYSIOLOGICAL, BIOCHEMICAL AND HORMONAL CHANGES IN THE BODY OF THE MOTHER. LET US UNDERSTAND THESE CHANGES TO BE ABLE TO UNDERTAND PREGNANCY AND THE CAUSES OF COMMON DISCOMFORTS (WHICH WOMEN COME ACROSS IN DIFFERENT PHASES OF PREGNANCY) BETTER AND BE PREPARED TO COPE UP WITH THESE CHANGES.

HORMONAL CHANGES

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 DURING PREGNANCY INCREASED SECRETION OF THE GROWTH HORMONE BY THE PITUITARY GLAND, THYROXIN SECRETED BY THYROID GLAND WHICH REGULATES METABOLISM IN THE BODY, ALDOSTERONE, THE SALT-CONSERVING HORMONE BY THE ADRENAL GLAND AND PARATHORMONE SECRETED BY THE PARATHYROID GLAND WHICH REGULATES CALCIUM, PHOSPHORUS AND MAGNESIUM METABOLISM ARE NOTICED.

CHANGES IN THE BODY FLUID

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THERE IS AN INCREASE IN THE BLOOD VOLUMNE BY 40 PERCENT BY THE END OF THE PREGNANCY. THE CAPACITY OF THE HEART TO PUMP BLOOD IS INCREASED BY ABUT 33 PERCENT . THE INCREASED AMOUNT OF BLOOD IS REQUIRED TO CARRY THE NUTRIENTS TO THE FOETUS AND TAKE METABOLIC WASTES AWAY FROM THE FOETUS. WITH THE INCREASE IN THE BLOOD VOLUME, MOST OF THE NUTRIENTS CARRIED BY THE FLUIDS ARE AVAILABLE TO THE PLACENTA. INTRACELLULAR WATER ALSO INCREASES IN  ADDITION TO THE INCREASE IN FLUID WITH THE CIRCULATORY SYSTEM. WITH THE INCREASE IN BLOOD VOLUME, THE CONCENTRATION OF PLASMA PROTEINS, HAEMOGLOBIN AND OTHER BLOOD CONSTITUENTS IS LOWERED. THIS IS USUALLY A CAUSE OF ANAEMIA WHICH IS EXPERIENCED BY 60 PERCENT TO 70 PERCENT OF THE PREGNANT WOMEN.

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DEVELOPMENTAL STAGES 

OF PREGNANCY

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ON THE BASIS OF VARIOUS CHANGES, COMPLICATIONS AND DIFFERENT STAGES OF FOETAL DEVELOPMENT THE HUMAN PREGNANCY IS DIVIDED INTO THREE TRIMESTER. DIFFERENT TRIMESTERS BRING ABOUT DIFFERENT CHANGES AND DEVELOPMENTS IN THE MOTHER AND IN THE FOETUS. HUMAN PREGNANCY LASTS APPROXIMATELY 9 CALENDER MONTHS BETWEEN THE TIME OF THE LAST MENSTRUAL CYCLE AND CHILDBIRTH (APPROXIMATELY 38 WEEKS FROM FERTILISATION).

THE MEDICAL TERM FOR A PREGNANT WOMAN IS GENETALIAN, JUST AS THE MEDICAL TERM FOR THE POTENTIAL BABY IS EMBRYO (EARLY WEEKS) AND THEN FOETUS (UNTIL BIRTH). A WOMAN WHO IS PREGNANT FOR THE FIRST TIME IS KNOWN AS A PRIMIGRAVIDA.

PREGNANCY STRESS!

 

                                STRESS FREE PREGNANCY!

                        STRESS👀👀

                        STRESS HAS AFFECTED VIRTUALLY EVERYONE FROM A PRE-SCHOOL CHILD TO ADOLESCENT CHILDREN, FROM YOUNG WORKING WOMEN TO HOUSEWIVES TO WOMEN PAST MIDDLE AGE, FROM MEN DEALING WITH DAY TO DAY PRESSURE IN THEIR JOB TO THE ELDERLY PEOPLE GETTING ADJUSTED TO THEIR RETIREMENTS AND CHANGED LIFESTYLES. STRESS PENETRATES DEEP INTO THE PSYCHE AND LEAVES A PERSON WITH MUSCULAR, NERVOUS, DIGESTIVE, GLANDULAR, RESPIRATORY, CARDIOVASCULAR AND EVEN BLOOD CIRCULATION DISORDERS. STRESS HAS BEEN IDENTIFIED AS THE BIGGEST RESPONSIBLE FACTOR FOR THE DECREASE IN THE LEVEL OF TESTOSTERONE AND LOW SPERM COUNT. ON THE OTHER HAND, IN FEMALES THE STRESS AFFECTS THE GLANDULAR SYSTEM RESULTING IN DISTURBED MENSTRUATION CYCLE RESPONSIBLE FOR INABILITY TO CONCEIVE. WE ARE GOING TO ELIMINATE STRESS COMPLETELY FROM OUT LIVES BY LEARNING FEW SIMPLE YOGIC TECHNIQUE AND DIETARY MODIFICATIONS. TODY, YOGA IS PERHAPS THE ONLY SOLUTION TO THE EVER INCREASING PROBLEM OF STRESS.

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                      YOGA THERAPY FOR STRESS

                         YOGA CREATES A CLIMATE DYNAMIC PEACEFULNESS AND HARMONY WITHIN. THIS RELAXING AND REJUVENATING EXPERIENCE REMOVES US FROM INVOLVEMENT WITH THE STRESSORS. YOGIC POSTURES DO A BALANCING ACT ON THE DIFFERENT SYSTEMS OF THE BODY BY SLOWLING DONW THE MENTAL ACTIVITY AND BY GENTLY STRETCHING THE BODY AND MESSAGING THE INTERNAL ORGANS. BY PRACTISING YOGA ON A REGULAR BASIS, PEOPLE ARE SAID TO HAVE BUILT UP A NATURAL RESPONSE TO STRESS AND BRING THE RELAXED STATE MORE AND MORE INTO THEIR DAILY LIVES. SO MAKE UP YOUR MIND THAT YOU WILL GET RID OF STRESS.

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                   MICRO EXERCISE FOR KAPAL (BRAIN)

                        STEP 1

• STAND STRAIGHT ON YOUR ASANA WITH FEET TOGETHER. KEEP YOUR MOUNTH CLOSED, SET YOUR HEAD COMFORTABLY RELAXED AND BEND YOUR HEAD BACK.
•  KEEP THE EYES OPEN TO SKY. BRING YOUR AWARENESS TO SHIKHA KSHETRA (THE MIDDLE PORTION OF HEAD WHERE PANDITS HAVE THEIR SHIKHA OR CHOTI)
•  INHALE DEEPLY WITH PRESSURE TILL YOU FEEL THE GRIP AT SHIKHA AND THE SURROUNDING AREA.
•  EXHALE GENTLY AND REPEAT THE PROCESS 10 TO 20 TIMES. RELAX YOUR HEAD WITH FEET OPEN WIDE.

                           STEP 2

 

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• CLOSE YOUR FEET AGAIN AND STAND STRAIGHT WITH RELAXED NECK.
•  LOOK AT A DISTANCE EQUAL TO YOUR HEIGHT FROM YOUR TOES.
•  HOLD THIS POSITION AND CONCENTRATE ON THE TOP TENDER PART OF YOUR HEAD KNOWN AS BRAHMA RANDHRA.
•  INHALE DEEPLY TO FEEL THE BRAHMA RANDRA GRIPPED THROUGH THE PRESSURE OF YOUR INHALATION.
•  REPEAT 10 TO 20 TIMES AND RELAX YOURSELF.

                         STEP 3

 

 

• JOIN YOUR FEET TOGETHER AND STAND STRAIGHT AGAIN WITH TENSION-FREE BACK AND SHOULDERS.
•  JOIN YOUR FEET TOGETHER AND STAND STRAIGHT AGAIN WITH TENSION-FREE BACK SHOULDERS.
•  SET YOUR NECK PERFECTLY LOOSE AND FIX YOUR CHIN AT KANTH KUPEH JUST AT THE CENTRE OF CALLORBONE JOINT AT THE BOTTOM OF NECK.
•  CONCENTRATE OVER THE LAST END OF SKULL AT DEEP PART OVER THE BACK OF YOUR NECK. HAVE DEEP AND FORCEFUL INHLATION TO MAXIMUM GRIP OF CONTROL OVER THE MEDULLA.
•  EXHALE GENTLY AND REPEAT IT 10 TO 20 TIMES FOLLOWED BY PERFECT RELAXATION. SET YOUR HEAD RELAXED, BREATHING IN NORMAL RHYTHM.

                         SINGHASANA

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• SIT ON YOUR PRACTICE MAT IN KNEELING POSITION ON YOUR TOES PUT TOGETHER AND HEELS WIDE APART WITH KNEES ABOUT TWO FEET APART.
•  LEAN A LITTLE FORWARD WITH ARCH ON LOWER BACK, CHEST LIFTED UP AND MAXIMUM STRETCH ON FRONT SIDE OF THE NECK.
•  PLACE THE PALMS ON THE FLOOR BETWEEN YOUR KNEES WITH FINGERS POINTING TOWARDS BODY. KEEP YOUR ARMS PERFECTLY STRAIGHT AND REST THE BODY ON STRAIGHT ARMS.'
•  FOCUS YOUR EYES AT THE EYEBROW CENTRE (IN YOGA, IT IS CALLED SHYAMBHAVI MUDRA).
•  INHALE DEEPLY AND OPEN YOUR MOUTH WIDE, ALLOWING THE TONGUE TO EXTEND OUTWARD TO THE MAXIMUM.
•  NOW PRODUCE A CLEAR AND STEADY ROAR (SINGH GARJANA) OF THE LION FROM THE THROAT KEEPING MOUTH WIDE OPEN.
•  CLOSE YOUR MOUTH AND INHALE WITH NOSE AGAIN.

                REPETITION : REPEAT THE ABOVE MENTIONED STEPS 5 TIMES.

                        MEDITATION 

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                      THIS SHORT SCHEDULE WILL TAKE 45   MINUTES TO 1 HOUR OF YOUR DAY AND WILL PROVIDE THE OPTIMUM ENERGY AND POSITIVE ATTITUDE TO DEAL WITH EVERY SITUATION IN LIFE. ONCE YOU ARE DE-STRESSED, THE REPRODUCTUVE HORMONES ARE SECRETED IN RIGHT QUANTITIES BY THE BODY AND YOU BECOME BETTER PREPARED TO CONCEIVE.

                           THE AFORESAID YOGIC TECHNIQUE WILL BECOME EVEN MORE EFFECTIVE WHEN PRACTICED ALONG WITH THE FOLLOWING DIETARY MODIFICATIONS.

                  DIET THERAPY

                   THE DIET DURING STRESS SHOULD BE SUCH THAT IT HAS INGREDIENTS WHICH ARE KNOWN TO SUPPRESS THE BIO-CHEMICAL CHANGES CAUSING STRESS. EMOTIONAL EATING OR EATING TOO MUCH SHOULD BE CONSCIOUSLY AVOIDED. RESEARCHES PROVE THAT PEOLE WHO EAT NATURAL FOODS, WHOLE GRAIN CEREALS, JAGGERY INSTEAD OF SUGAR, WHOLE FRUITS, SEASONAL FRESH RAW VEGATABLES ARE LESS PRONE TO STRESS THAN THOSE WHO HAVE IRREGULAR DIET CYCLES AND EAT FAD DIETS.

                         VITAMINS AND MINERALS

                      ALL VITAMINS ARE IMPORTANT BUT VITAMIN C OR ASCORBIC ACID PLAYS AN IMPORTANT ROLE IN RELEASE OF THE TWO HORMONES - EPINEPHRINE AND NOREPINEPHRINE FROM THE ADRENAL GLANDS OF THE BODY. THESE HORMONES HELP THE BODY TO DEAL WITH STRESSFUL SITUATIONS LIKE DAY-TO-DAY TENSIONS, STRESSESS OF INFECTIONS AND INJURY ALSO.

                      THINGS TO REMEMBER

 

1.  OTHER NUTRIENTS SHOULD BE TAKEN IN RIGHT AMOUNTS ACCORDING TO THE RECOMMENDED DIETARY ALLOWANCES.
2.  AVOID OILY, FRIED AND HIGH SODIUM (SALTY) FOODS.
3.  AVOID TEA, COFFEE AND ALCOHOL.
4.  AVOID ONION AND GARLIC IN YOUR DIET THE DAY YOU FEEL DEPRESSED OR STRESSED.
5.  ADD VEGETABLES JUICE (CARROT, SPINACH, BEETROOT, BOTTLE GOURD, CUCUMBER, CELERY) AND FRESH FRUIT JUICE IN YOUR DIET (NO CANNED JUICES WITH ADDED SUGAR, ONLY NATURAL FRUIT JUICES.)
6.  STICK TO VEGETABIRAN DIET AS FAR AS POSSIBLE.

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PREGNANCY WEIGHT GAIN TIPS !

 

                                      PREGNANCY EXERICISES 

                         SHAVASANA💫💟💫

 

•                             LIE FLATE ON THE BACK WITH THE ARMS ABOUT 15 CENTIMETRES AWAY FROM THE BODY, PALMS FACING UPWARDS.
•   A THIN PILLOW OF FOLDED CLOTH MAY BE PLACED BEHIND THE HEAD TO PREVENT DISCOMFORT. LET THE FINGERS CURL UP SLIGHTLY.
•  MOVE THE FEET SLIGHTLY APART TO A COMFORTABLE POSITION AND CLOSE THE EYES.
•  THE HEAD AND SPINE SHOULD BE IN A STRAIGHT LINE.
•  MAKE SURE THAT THE HEAD DOES NOT FALL ON ONE SIDE OR THE OTHER.
•  RELAX THE WHOLE BODY AND STOP ALL PHYSICAL MOVEMENT.
•  BECOME AWARE OF THE NATURAL BREATH AND ALLOW IT TO BECOME RHYTHMIC AND RELAXED.
•  BEGIN TO COUNT THE BREATHS FROM 27 BACKWARDS TO 0.
•  IF THE MIND WANDERS AND THE NEXT NUMBER IS FORGOTTEN, BRING IT BACK TO THE COUNTING AND START AGAIN AT 27.
•  PHYSICAL AWARENESS SHOULD BE ON RELAXING THE WHOLE BODY AND THE SPIRITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.

 

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                         DURATION :    THIS ASANA SHOULD BE PRACTICED FOR 10 TO 20 MINUTES.

                     GYAN MUDRA💟💟

1.                   ASSUME A COMFORTABLE MEDITATION POSTURE. MAKE SURE THAT YOUR SPINE IS ERECT.
2.              FOLD THE INDEX FINGERS SO THAT THEY TOUCH THE INSIE ROOT OF THE THUMBS. STRAIGHTEN THE OTHER THREE FINGERS OF EACH HAND SO THAT THEY ARE RELAXED AND SLIGHTLY APART.
3.         PLACE THE HANDS ON THE KNEES WITH THE PALMS FACING DOWN.
4.                CLOSE THE EYES AND RELAX AND ARMS AND HANDS.
5.                  SIT IN THE POSTURE FOR 5 TO 10 MINUTES.

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         BHRAMRI PRANAYAMA💫💫

• SIT IN ANY COMFORTABLE MEDITATION ASANA. THE SPINAL CORD SHOULD BE ERECT, THE HEAD STRAIGHT AND THE HANDS RESTING ON THE KNEES IN GYAN MUDRA.
•  THE IDEAL POSTURE FOR THIS PRACTICE IS PADMASANA.
•  CLOSE THE EYES AND RELAX THE WHOLE BODY FOR A SHORT IME. THE LIPS SHOULD REMAIN GENTLY CLOSED WITH THE TEETH SLIGHTLY SEPARATED THROUGHOUT THE PRACTICE. THIS ALLOWS THE SOUND VIBRATIOS TO BE HEARD THE FELT MORE DISTINCLY IN THE BRAIN. MAKE SIRE THAT THE JAWS ARE RELAXED.
•  RAISE THE ARMS SIDEWAYS AND BEND THE ELBOWS, BRINGING THE HANDS TO USE. USE THE INDEX OR MIDDLE FINGER TO PLUG THE EARS ( THUMB CAN ALSO BE USED ) . THE FLAP OF THE EARS MAY BE PRESSED WITHOUT INSERTING THE FINGERS.
•  BRING THE AWARENESS TO THE CENTRE OF THE HEAD, WHERE AJNA CHAKRA IS LOCATED, AND KEEP THE BODY ABSOTELY STILL.
• BREATHE IN THROUGH THE NOSE.
•  EXHALE SLOWLY AND IN A CONTROLLED MANNER, WHILE MAKING A DEEP STEADY HUMMING SOUND LIKE THAT OF A BLACK NOSE.
• THE HUMMING SOUND SHOULD BE SMOOTH, EVEN AND CONTINUES FOR THE DURATION OF THE EXHALATION.
•  THE SOUND SHOULD BE SOFT AND MELLOW, MAKING THE FRONT OF THE SKULL VIBRATE.
•  THIS IS ONE ROUND.
• NOW BREATHE IN DEEPLY AND REPEAT THE PROCESS.

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DURATION : 5 TO 10 ROUNDS ARE SUFFICIENT IN THE BEGINNING AND THEN SLOWLY INCREASE TO10 TO 15 MINUTES.

DIET THERAPY FOR UNDERWEIGHT

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THE DIET THERAPY FOR UNDERWEIGHT PEOPLE WIL WORK BETTER IF YOU CONTINUE WITH YOUR YOGIC REGIME DURING THIS PERIOD.

ENERGY

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AN UNDERWEIGHT PERSON REQUIRES MORE ENERGY THAN OTHERS. THEREFORE ADDING 500 EXTRA CALORIES A DAY WILL HELP TO GAIN ABOUT ONE POUND A WEEK. IF MORE AND QUICKER WEIGHT GAIN IS DESIRED THEN DAILY ENERGY INTAKE MAY BE INCREASED BY 1000 KILOCALORIES. A 2500 TO 3000 CALORIE DIET IS RECOMMENDED FOR MODERATELY ACTIVE INDIVIDUALS FOR EFFECTIVE WEIGHT GAIN.

FATS

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WE KNOW THAT FATS ARE CONCENTRATED SOURCE OF ENERGY AND GIVE A BOOST TO WEIGHT GAIN BY THEY MUST BE ADDED IN A MODERATE AMOUNT SO THAT THEY PARTLY EET THE ENERGY NEEDS BUT SHOULD NOT EXCEED THE TOLERANCE LIMITS.

CARBOHYDRATES

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A HIGH CARBOHYDRATES DIET IS HELPFUL IN MEETING THE ENERGY NEEDS DURING THE TREATMENT OF UNDERWEIGHT. FIBER INTAKE SHOULD NOT BE MORE THAN NORMAL BECAUSE IT GIVES THE FEELING OF FULLNESS RESULTING IN LESS MOTIVATION TO EAT.

MINERALS AND VITAMINS

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THERE SHOULD BE SUFFICIENT AMOUNT OF VITAMINS AND MINERALS IN THE DIET BECAUSE THEY HELP IN REGAINING HEALTH.

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OTHER NUTRIENTS

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• AS AN UNDERWEIGHT PERSON CANNOT ADJUST AT ONCE TO THE HIGH CALORIE INTAKE IN DIET, THERE SHOULD BE NO FOCED EATING AND SMALL BUT FREQUENT MEALS SHOULD BE TAKEN.
• EASILY DIGESTIBLE PROTEIN FOODS LIKE MILK, COMBINATION OF CEREALS AND PULSES SHOULD BE INCLUDED IN THE DIET.
•  LOW FIBRE CARBOHYDRATE FOODS LIKE SUGAR, JAGGERY, HONEY, CEREALS, STARCHY VEGETABLES AND FRUITS ARE RECOMMENDED IN DAY'S DIET.
• EMULSIFIED FATS LIEK BUTTER, CREAM, AND BUFFALO MILK SHOULD BE INCLUDED IN THE DIET.
• PLENTY OF GREEN AND YELLOW VEGETABLES, ALL TYPES OF FRUITS, SPROUTED LEGUMES AND PULSES AND WHOLE GAIN CEREALS SHOULD BE ADDED IN THE DIET IN ORDER TO GET AN ADEQUATE AMOUNT OF VITAMINS AND MINERALS.