Saranya vibes

YOGA THERAPY FOR UNDER WEIGHT PREGNANCY

UNDERWEIGHT PREGNANCY

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DOES YOUR MEDICAL CHEKUP REVEAL THAT YOU BEING UNDERWEIGHT IS THE REASON FOR YOU NOT BEING ABLE TO CONCEIVE? DO NOT WORRY, WE WILL HELP YOU REACH YOUR OPTIMAL BODY WEIGHT AND PROVIDE YOUR BODY WITH ALL THE NUTRIENTS IN THE PRESCRIBED QUANTITY THROUGH YOGA AND DIET THERAPY.

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BEING UNDERWEIGHT CAN BE DESCRIBED AS A CONDITION WHEN THE BODY WEIGHT IS 10 PERCENT TO 20 PERCENT LESS THAN THE AVERAGE WEIGHT ACCORDING TO A PERSON'S HEIGHT AND SEX. THERE CAN BE SEVERAL CAUSES FOR BEING UNDERWEIGHT, SUCH AS POOR SELECTION OF FOOD, IRREGULAR EATING HABITS, HYPERACTIVE, STRESSFULL AND TENSE LIFESTYLE, IRREGULAR SLEEP CYCLES, WEAK LIVER, LOW APPETITE ETC. WEIGHT LOSS MAY ALSO TAKE PLACE AS A RESULT OF SEVERE INFECTIONS, PROLONGED SUFFERING FROM DISEASE, HIGH FEVERS, HORMONAL IMBALANCE AND GASTROINTESTINAL DISTURBANCES. UNDERWEIGHT WOMEN FACE PROBLEMS IN CONCEIVING AND ARE MORE LIKELY TO GIVE TO UNDERWEIGHT, PREMATURE BABIES. UNDERWEIGHT WOMEN MORE OFTEN HAVE DEFICIENCY OF NUTRIENTS, WHICH PLAY IN IMPORTANT ROLE IN PREPARING THE BODY FOR PREGNANCY. IT IS DUE TO THIS REASON THAT UNDERWEIGHT WOMEN FACE PROBLEMS IN CONCEIVING. SO IT IS IMPORTANT TO GET AS CLOSE AS POSSIBLE TO YOUR OPTIMAL WEIGHT BEFORE CONCEPTION.

YOGA THERAPY💫💫

THERE ARE SPECIFIC YOGIC TECHNIQUE THAT WILL HELP YOU GAIN WEIGHT QUICKLY THAN YOU COULD OTHERWISE HAVE. THESE TECHNIQUE WILL HELP IN INCREASING YOUR APPETITE AND WILL AID IN BUILDING YOUR BODY MASS. SIMULTANEOUSLY THESE WILL HELP IN TONING UP YOUR BODY AND PROVIDE YOUR BODY WITH MORE MUSCLE AND ENDURANCE POWER.

MAYURASANA👀👀

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KNEEL ON THE FLOOR.
PLACE THE FEET TOGETHER AND SEPARATE THE KNEES ON THE FLOOR WITH THE FINGERS POINTING TOWARDS THE FEET. THE HAND POSITION WILL HAVE TO BE ADJUSTED ACCORDING TO COMFORT AND FLEXIBILITY.
BRING THE ELBOWS AND FOREARMS TOGETHER.
LEAN FURTHER FORWARD AND REST THE ABDOMEN ON THE ELBOWS AND THE CHEST ON THE UPPER ARMS.
STRETCH THE LEGS BACKWARDS SO THAT THEY ARE STRAIGHT AND TOGETHER.
TENSE THE MUSCLES OF THE BODY AND SLOWLY ELEVATE THE TRUNK AND LEGS SO THAT THEY ARE HORIZONTAL TO THE FLOOR.
HOLD THE HEAD UPWARDS.
THE WHOLE BODY SHOULD NOW BE BALANCED ONLY ON THE PALMS OF THE HANDS.
TRY ELEVATE THE LEGS AND FEET HIGHER, KEEPING THEM STRAIGHT BY APPLYING MORE MUSCULAR EFFORT AND BY ADJUSTING AND BALANCE OF THE BODY.
DO NOT STRAIN.
IN THE FINAL POSITION, THE WEIGHT OF THE BODY SHOULD BE SUPPORTED BY THE MUSCLES OF THE ABDOMEN AND NOT THE CHEST.
MAINTAIN THE POSE FOR A SHORT PERIOD OF TIME THEN SLOWLY RETURN TO THE BASE POSITION.
THIS IS ONE ROUND. PRACTICE 5 SUCH ROUNDS. THE ASANA SHOULD BE REPEATED WHEN THE BREATHING RATE HAS RETURNED TO NORMAL.

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BREATHING : EXHALE WHILE RAISING THE BODY FROM THE FLOOR. INHALE WHILE LOWERING THE BODY BACK TO THE FLOOR. HOLD THE BREATH OUT IN THE FINAL POSITION.

BAKASANA ❤❤

SQUAT ON THE FLOOR WITH BOTH FEET APART.
BALANCE ON THE TOES AND PLACE THE HANDS FLAT ON THE FLOOR DIRECTLY IN FRONT OF THE FEET, WITH THE FINGERS POINTING FORWARD. THE EYEBROWS SHOULD BE SLIGHTLY BENT.
LEAN FORWARD AND ADJUST THE KNEES SO THAT THE INSIDE OF THE KNEES TOUCH THE OUTSIDE OF THE UPPER ARMS AS NEAR AS POSSIBLE TO THE ARMPITS.
LEAN FORWARD FURTHER, LIFTING THE FEET OFF THE FLOOR, BALANCE ON THE HANDS WITH THE KNEES RESTING FIRMLY ON THE UPPER ARMS.
BRING THE FEET TOGETHER.
FOCUS THE GAZE AT THE NOSE TIP.
HOLD THE FINAL POSITION AS LONG AS IT IS COMFORTABLE.
SLOWLY LOWER THE FEET TO THE FLOOR.

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BREATHING : RETAIN THE BREATH INSIDE IN THE FINAL POSITION.

DURATION : EITHER PRACTICE HOLDING THE POSE FOR ONCE FOR 2 TO 3 MINUTES OR PRACTICE RAISING AND LOWERING THE FEET SEVERAL TIMES.

MATSYASANA 💟💟

SIT IN PADMASANA AND RELAX THE WHOLE BODY.
CAREFULLY BEND BACKWARD, TAKE THE HEAD BACK, AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.
LIFT THE CHEST SLIGHTLY, TAKE THE HEAD BACK, AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.
HOLD THE BIG TOES AND REST THE ELBOWS ON THE FLOOR.
ADJUST THE POSITION OF THE HEAD SO THAT THE MAXIMUM ARCH OF THE BACK IS ATTAINED.
RELAX THE ARMS THE HOLD THE BODY, ALLOWING THE HEAD AND THE BUTTOCKS AND LEG TO SUPPORT THE WEIGHT OF THE BODY.
CLOSE THE EYES AND BREATHE SLOWLY AND DEEPLY.
RETURN TO THE STARTING POSITION, REVERSING THE ORDER OF MOVEMENTS.

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BREATHING : BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION.

DURATION : THE FINAL POSITION SHOULD BE HELD FOR 3 TO 5 MINUTES.

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SIMPLE EXERCISES FOR 4 MONTHS PREGNANCY!

💫 YOGA💫

REGULAR EXERCISES FOR

SECOND TRIMESTER

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MODIFIED TADASANA
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STAND WITH FEET TOGETHER, BODY WEIGHT EQUALLY DISTRIBUTED ON BOTH LEGS AND FINGERS INTERLOCKED IN FRONT OF YOUR CHEST WITH PALMS TOWARDS THE GROUND.
PULL YOUR ARMS FORWARD WHILE INHALING THROUGH NOSTRILS TURNING YOUR PALMS TO FRONT AND THEN LIFTING OVERHEAD WITH PALMS FACING THE SKY.\
HOLD THE INHALED POSITION AS LONG AS YOU CAN WITH COMPLETE BODY STRETCHED UPWARDS.
FEEL YOUR ANKLES, CALVES, KNEE JOINTS, THIGHS, BUTTOCKS, TRUNK, CHEST, SHOULDERS, AND ARMS PERFECTLY STRETCHED BUT DO NOT PULL THEM UPWARDS.
LOWER THE HEELS AND BRING THE HANDS BESIDE YOUR THIGHS WHILE EXHALING GENTLY.
RELAX PERFECTLY WITH FEET SHOULDER WIDE.

REPETITION : REPEAT THE ABOVE MENTIONED STEPS 5 TO 10 TIMES.

BENEFITS : TADASANA IS KNOWN FOR DEVELOPING MENTAL AND PHYSICAL BALANCE. THE ENTIRE SPINE IS STRETCHED AND LOOSENED, HELPING TO CLEAR UP CONGESTION OF THE SPINAL NERVES AT THE POINTS WHERE THEY EMERGE FROM THE SPINAL COLUMN. TADASANA STRETCHES THE ABDOMINAL MUSCLES OF RECTUM AND INTESTINES AND IS VERY USEFUL IN THE FIRST SIX MONTHS OF THE PREGNANCY TO KEEP THE ABDOMINAL MUSCLES AND NERVES TONED.

BHADRASANA

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SIT IN VAJRASANA.
SEPARATE THE KNEES AS FAS AS POSSIBLE, WHILE KEEPING THE TOES IN CONTACT WITH THE FLOOR.
SEPARATE THE FEET JUST ENOUGH TO ALLOW THE BUTTOCKS AND PERINEUM TO REST FLAT ON THE FLOOR BETWEEN THE FEET.
TRY TO SEPARATE THE KNEES FURTHER BUT DO NOT STRAIN.
PLACE THE HANDS ON THE KNEES, PALMS DOWNWARD.
WHEN THE BODY IS COMFORTABLE, PRACTICE NASAGRA DRISHTI, CONCENTRATION ON THE NOSE TIP.
AS EYES BECOME TIRED CLOSE THEM FOR A SHORT TIME AND THEN RESUME NOSE TIP GAZING.
BREATHING SHOULD BE SLOW AND RHYTHMIC WITH AWARENESS ON THE BREATH AT THE NOSE TIP.

REPETITION : REPEAT 2 TO 3 TIMES FOR 2 TO 4 MINUTES.

BENEFITS : BHADRASANA ALTERS THE FLOW OF BLOOD AND NERVOUS IMPULSES IN THE PELVIC REGION AND STRENGTHENS THE PELVIC MUSCLES. IT IS A PREVENTIVE MEASURE AS WELL AS CURE FOR PILES. IT ASSISTS WOMEN IN LABOUR.

MODIFIED KATICHAKRASANA

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SIT WITH LEGS OUTSTRETCHED.
TURN THE TRUNK SLIGHTLY TO THE RIGHT AND PLACE THE RIGHT HAND BEHIND THE BODY, CLOSE TO THE LEFT BUTTOCKS, WITH THE FNGERS POINTING BACKWARD.
PLACE THE LEFT HAND ON THE SIDE OF THE RIGHT BUTTOCK.
TWIST THE HEAD AND THE TRUNK AS FAR TO THE RIGHT AS IS COMFORTABLE, USING THE ARMS AS LEVERS, WHILE KEEPING THE SPINE UPRIGHT AND STRAIGHT.
THE BUTOCKS SHOULD REMAIN ON THE FLOOR.
HOLD THE FINAL POSITION, RELAXING THE BACK. LOOK OVER THE RIGHT SHOULDER AS FAS AS POSSIBLE.
RE-CENTRE THE TRUNK, RELAX FOR A FEW SECONDS AND THEN TWIST AGAIN.

REPETITION : PRACTICE UP TO 5 TO 8 ROUNDS AND THEN REPEAT ON THE OTHER SIDE.

BREATHING : INHALE BEFORE TWISTING : RETAIN THE BREATH INSIDE WHILE TWISTING. EXHALE WHILE RE-CENTERING.

BENEFITS : KATICHAKRASANA STRETCHES THE SPINE, AND HELPS IN LOOSEING THE VERTEBAE AND TONING THE NERVES. IT ALSO ALLEVIATES BACKACHE AND NECK PAIN.

BAALASANA

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LIE DOWN ON THE MAT TAKING THE LEFT SIDE WITH THE FINGERS INTERLOCKED UNDER THE HEAD.
BEND THE LEFT LEG SIDEWAYS AND BRING THE LEFT KNEE AS CLOSE TO THE RIBS.
THE RIGHT LEG SHOULD REMAIN STRAIGHT.
SWIVEL THE ARMS TO THE LEFT AND REST THE LEFT ELBOW ON THE FLOOR.
REST THE RIGHT SIDE OF THE HEAD ON THE CROOK OF THE RIGHT ARM, OR A LITTLE FURTHER DOWN THE ARM FOR MORE COMFORT.
RELAX IN THE FINAL POSE AND AFTER SOME TIME, CHANGE SIDE.
THE POSITION RESEMBLES TO A SLEEPING CHILD.
BREATHING SHOULD BE NORMAL AND RELAXED IN THE STATIC POSE.

REPETITION : PRACTICE THIS ASANA FOR AS LONG AS POSSIBLE ON THE BOTH SIDES. IT MAY ALSO BE USED FOR SLEEPING AND RESTING.

ASHWINI MUDRA

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SIT IN ANY COMFORTABLE MEDITATION ASANA.
CLOSE THE EYES AND RELAX THE BODY.
BECOME AWARE OF THE NATURAL BREATHING PROCESS FOR A FEW MINUTES, THEN TAKE THE AWARENESS TO THE ANUS.
CONTRACT THE SPHINER MUSCLES OF THE ANUS FOR A FEW SECONDS.
TRY TO CONFINE THE ACTION TO THE ANAL AREA.
REPEAT THE PRACTICE FOR AS LONG AS POSSIBLE.
CONTRACTION AND RELAXATION SHOULD BE PERFOMED SMOOTHLY AND RHYTHMICALLY.
GRADUALLY MAKE THE CONTRACTION MORE RAPID.
THERE IS NO LIMIT TO THE DURATION OF THE PRACTICE, PRACTICE AS LONG AS IT IS COMFORTABLE BUT BE CAREFUL AND DO NOT STRAIN THE MUSCLES.

BENEFITS : ASHWINI MUDRA STRENGTHENS THE ANAL MUSCLES AND ALLEVIATES DISORDERS OF THE RECTUM SUCH AS CONSTIPATION, PILES AND PROLAPSE OF THE UTERUS OR RECTUM.

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TENSION FREE PREGNANCY!

HOW TO AVOID TENSION

DURING PREGNANCY

HYPERTENSION IS THE TECHNICAL TERM USED FOR A CONDITION OF THE BODY IN WHICH BLOOD PRESSURE IS HIGHER THAN NORMAL. DURING PREGNANCY, HYPERTENSION MAY OCCUR WHICH MAY BE MILD OR SEVERE. (THE NORMAL BLOOD PRESSURE IS 120 MM HG/80 MM HG).

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PREGNANCY - INDUCED HYPERTENSION, FORMALLY CALLED TOXEMIA IS A COMBINATION OF SYMPTOMS WHICH INCLUDE HYPERTENSION, OEDEMA AND ALBUMINURIA (INCREASED PROTEIN "ALBUMIN" IN URINE) . IT IS A TERM APPLIED TO PRE-ECLAMPSIA WHICH IS DEFINED AS APPEARANCE OF SWELLING ON THE FACE AND HANDS AND ALBUMINURIA USUALLY AFTER THE 20THE WEEK OF THE PREGNANCY. IT USUALLY TAKES PLACE WHEN THERE IS A SUDDEN WEIGHT GAIN AND THIS WEIGHT GAIN IS DUE TO FLUID RETENTION RATHER THAN DUE TO TISSUE BUILDING. IT CAN AFFECT THE MOTHER'S KIDNEY, LIVER, AND BRAIN AND IS ALSO A LEADING CAUSE OF FOETAL COMPLICATIONS, WHICH INCLUDE LOW BIRTH WEIGHT, PREMATURE BIRTH, AND STILLBIRTH.

HYPERTENSION DURING PREGNANCY IS OF TWO TYPES - MILD PREGNANCY - INDUCED HYPERTENSION AND SEVERE PREGNANCY-INDUCED HYPERTENSION.

YOGA THERAPY

STAND STRAIGHT WITH FEET TOGETHER AND PALMS ON THE THIGHS.
TAKE YOUR HAND BACKWARD TO SUPPORT YOUR BACK WITH THEM.
WHILE INHALING, BEND YOUR HEAD AND BACK BACKWARD AS IN SARPASANA. HOLD THE BREATH.
CLOSE YOUR EYES AND STAY IN THE POSITION AS LONG AS YOU CAN HOLD THE BREATH.
THIS IS THE FINAL POSITION.
EXHALE AND BRING YOUR HEAD AND BACK TO THE STARTING POSITION.
NOW BRING YOUR HANDS BACK ON THE THIGHS.
OPEN YOUR FEET TO YOUR SHOULDER WIDTH AND RELAX FOR A FEW SECONDS BEFORE REPETITION.

REPETITION : REPEAT 5 TO 8 TIMES.

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MEDITATION

SELECT ANY OF THE MEDITATIVE POSTURES PREFERABLY PADMASANA AND PRACTICE MEDITATION EVERY DAY. (IN CASE YOU ARE NOT ABLE TO SIT ON FLOOR IN PADMASANA, YOU CAN DO THE SAME SITTING STRAIGHT IN A CHAIR).
BEGIN WITH 10 MINUTES AND INCREASE TIME GRADUALLY EVERY DAY TILL YOU ATTAIN PERFECTION IN AT LEAST ONE HOUR PAINLESS, COMFORTABLE AND UNDISTURBED SITTING.
SIT COMFORTABLY CLOSING YOUR EYES GENTLY.
SIMPLY WATCH YOUR BREATH WITH INNER-SELF, INCOMING AS WELL AS OUTGOING. AFTER FIVE MINUTES OF PRACTICE, RECITE ANY SHORTEST POSSIBLE MANTRA OF YOUR CHOICE WITH FLOW OF BREATH.
IT MAY BEST BE HOLY OM. FEEL THE BREATH IN AND OUT IN THE FORM OF OM.
COMPLETE LENGT OF BREATH MUST BE COVERED WITH FLOW OF OM. BEGIN MENTAL CHANTING OF OM LIKE THIS. "O"..... AS YOU START INHALING AND CONCLUDING INHALING WITH "M". EVEN WHILE EXHALING, BEGIN WITH SAME "O"... AND CONCLUDE WITH SAME "M". SEE THAT THERE IS NO DISCONTINUATION IN BREATH OR IN CHANTING OF HOLY MANTRA "OM".
YOU MAY COME OUT OF MEDITATION WITH VOCAL CHANGINT OF SAME MANTRA THREE TIMES.

CONSTIPATION

CONSTIPATION MEANS HARDENING OF STOOLS, THEREBY RESULTING IN DIFFICULT EVACUATION OF THE INTESTINAL CONTENTS. THIS RESULTS IN ABNORMAL EVACUATION OF BODY WASTES AND LAZY ELIMINATION.

CONSTIPATION IS A COMMON COMPLICATION AMONG MOTHERS DURING THE LATER HALF OF THE PREGNANCY. THIS COMPLICATION AFFECTS APPROXIMATELY 70 PERCENT OF PREGNANT WOMEN. LUCKILY, THIS IS A MINOR COMPLAINT OF THE PREGNANCY AND CAN BE PREVENTED THOROUGHLY WITH YOGA THERPY AND SOME MODIFICATIONS IN THE DIET.

YOGA THERAPY FOR

CONSTIPATION

MRINALASANA

(THE SWAYING LOTUS POSE)

STAND WITH FEET APART.
FIX THE GAZE OF THE POINT DIRECTLY IN THE FRONT.
JOING YOUR HANDS TOGETHER IN THE PRAYER POSE.
INHALE AND RAISE THE ARMS OVER THE HEAD.
WHILE EXHALING, BEND TO THE LEFT SIDE FROM THE WAIST.
DO NOT BEND FORWARD OR BACKWARD OR TWIST THE TRUNK.
HOLD THE POSITION FOR A FEW SECONDS WHILE RETAINING THE BREATH OUTSIDE.
INHALE AND SLOWLY COME TO THE UPRIGHT POSITION.
REPEAT ON THE RIGHT SIDE.
FROM THE UPRIGHT POSITION, EXHALE WHILE BRINGING THE ARMS DOWN TO THE SIDES.
THIS COMPLETES ONE ROUND.

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GASTRIC TROUBLE AND YOGA THERAPY (DURING PREGNANCY)

COMMON COMPLICATIONS

DURING PREGNANCY

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GASTRIC TROUBLES

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MANY WOMEN EXPERIENCE "FEELING OF FULLNESS" OR HEARTBURN DRING SECOND TRIMESTER. THOUGH IT IS GENERALLY HARMLESS, IT CAN BE QUITE UNCOMFORTABLE. THIS COMPLAINT OR DISCOMFORT IS GENERALLY FELT AFTER MEALS.

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HEARTBURN IS ALSO CALLED ACID INDIGESTION. THIS IS A BURNING SENSATION THAT OFTEN EXTENDS FROM THE BOTTOM OF THE BREASTBONE TO THE LOWER PART OF THE THROAT. FOOD MIXTURES MAY SOMETIMES BE PUSHED BACK INTO THE LOWER OESOPHAGUS. IT IS CAUSED BY SOME OF THE HORMONAL AND GASTROINTESTINAL CHANGES IN THE BODY OF THE MOTHER. PREGNANT WOMEN MAY ALSO GET HEARTBURN BECAUSE THE STOMACH MUSCLES RELAX AND FOOD TENDS TO BACK UP. SOMETIMES THE STOMACH MAKES MORE ACID DURING PREGNANCY. THE GROWING BABY PRESSING AGAINST THE STOMACH CAN FORCE ACID UPWARD, CAUSING HEARTBURN.

DURING PREGNANCY, THE PLACENTA PRODUCES THE HORMONE PROGESTERONE, WHICH RELAXES THE SMOOTH MUSCLES OF THE UTERNUS. THIS HORMONE ALSO RELAXES THE VALVE THAT SEPARATES THE OESOPHAGUS FROM THE STOMACH, ALLOWING GASTRIC ACIDS TO SEEP BACK UP, WHICH CAUSES THAT UNPLEASANT BURNING SENSATION.

DIET THERAPY

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IT IS NOT POSSIBLE TO ELIMINATE HEARTBURN DURING PREGNANCY ENTIRELY, BUT WE CAN MINIMISE THE DISCOMFORT BY TAKING FEW DIETARY MEASURES:

AVOID FOOD AND BEVERAGES THAT CAUSE GASTROINTESTINAL DISTRESS, ESPECIALLY ALCOHOL (WHICH YOU SHOULD AVOID ANYWAY DURING PREGNANCY), CAFFEINE, CHOCOLATE, ACIDIC FOODS LIKE CITRUS FRUITS AND JUICES, TOMATOES, MUSTARD, AND VINEGAR, PROCESSED MEATS, MINT PRODUCTS, AND SPICY, HIGHTLY SEASONED, FRIED, OR FATTY FOODS.
TRY SIPPING WATER, MILK, CARBONATED WATER TO HELP COAT YOUR STOMACH AND OESOPHAGUS. EAT 1/2TABLESPOON OF YOGURT OR HEAVY CREAM, OR A SMALL SERVING OF VANILLA ICE CREAM WHEN YOU FEEL THE HEARTBURN SENSATION. DRINK PLENTY OF LIQUIDS, ESPECIALLY WATER, BUT AVOID DRINKING LARGE QUANTITIES OF FLUIDS DURING MEALS.
AVOID EATING BIG MEALS. INSTEAD, EAT SEVERAL SMALL MEALS THROUGHOUT THE DAY. TAKE YOUR TIME EATING, AND CHEW THOROUGHLY.
TAKE A CHEWING GUM AFTER EATING. CHEWING GUM STIMULATES THE SALIVARY GLANDS, AND SALIVA CAN HELP NEUTRALISE ACID.
DO NOT EAT CLOSE TO BEDTIME. GIVE YOURSELF TWO OR THREE HOURS TO DIGEST BEFORE YOU LIE DOWN.
WHILE PREPARING TO SLEEP, PROP YOUR UPPER BODY UP WITH PILLOWS AND CUSHIONS. ELEVATING YOUR UPPER BODY WILL HELP KEEP YOUR STOMACH ACIDS FROM UPWARD MOVEMENT AND WILL AID YOUR DIGESTION.
AVOID ANY TIGHTNESS AROUND YOUR WAIST AND TUMMY.
DO NOT SMOKE - IN ADDITION TO CONTRIBUTING TO A HOST OF SERIOUS PROBLEMS, SMOKING BOOSTS STOMACH ACIDITY.

YOGA THERAPY FOR HEARTBUN

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ASHWATTHASANA (TRAFFIC POSTURE)💟💟💟

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STAND STRAIGHT ON YOUR YOGA MAT.
PULL YOUR LEFT ARM UP WHILE INHALING AND SPREAD THE RIGHT ARM TO RIGHT SIDE AT SHOULDER LEVEL.
HOLD THE BREATH AND STRETCH THE LEFT LEG AS BACK AS POSSIBLE, TRY TO LIFT IT KEEPING MAXIMUM STRAIGHT AT KNEE AND BALANCE YOURSELF.
HOLD YOUR BREATH KEEPING THE LEFT ARM PULLED TOWARDS SKY AND RIGHT ARM TOWARDS RIGHT SIDE WITH CHEST LIFTED UP.
COME BACK TO STARTING POSITION WHILE EXHALING GENTLY.
REPEAT IT ON OTHER SIDE ALSO. IT IS ONE ROUND OF ASHWATTHASANA. TAKE AT LEAST 5 ROUNDS.
ASHWATTHASANA IS NAMED AFTER PEEPAL TREE WHICH IS CALLED ASHWATTH IN SANSKRIT LANGUAGE. THIS IS THE ONLY TREE THAT GIVES OXYGEN ROUND THE CLOCK. OUR WIDELY SPREAD LEGS, ARMS AND LIFTED CHEST REPRESENT THE WIDELY SPREAD BRANCHES OF PEEPAL TREE.

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BENEFITS : ALL THE DASHA VAYU (PRANA, APANA, SAMAN, VYAN, UDAN, NAAG, KURMA, KRIKAL, DEVDUTT, AND DHANANJAY) GET A PROPER FLOW IN OUR BODY AND MAXIMUM OXYGEN IS INHAED DURING THE PRACTICE OF THIS ASANA.

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SECOND TRIMESTER (PREGNANCY ALERT)

THE SECOND TRIMESTER

THE SECOND TRIMESTER COVERS THE NEXT THREE MONTHS I.E. FOURTH, FIFTH AND SIXTH MONTHS OF PREGNANCY. THIS IS THE MOST BEAUTIFUL AND ENJOYABLE PERIOD OF PREGNANCY BECAUSE YOU START FEELING YOUR BABY BY THIS TRIMESTER. A SPECIAL BONDING STARTS DEVELOPING BETWEEN THE MOTHER AND THE CHILD. BY THE ONSET OF SECOND TRIMESTER YOU START FEELING MORE ENERGETIC AND FRESH AS MORNING SICKNESS SUBSIDES AND THE RISK OF MISCARRIAGE DROPS NOW. YOUR TUMMY STARTS INCREASING IN SIZE.

FOETAL DEVELOPMENT IN

SECOND TRIMESTER

FOURTH MONTH

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THE BABY'S SKIN IS PINK AND SOMEWHAT TRANSPARENT. BLOOD VESSELS ARE STILL VISIBLE. IT IS COVERED BY A FINE, SOFT LAYER OF HAIR CALLED LANUGO. THIS LAYER HELPS TO INSULATE YOUR BABY.
EYEBROWS AND EYLASHES BEGIN TO APPEAR IN THIS MONTH. BUDS ON THE SIDE OF THE HEAD BEGIN TO FORM INT THE OUTER EAR.
THE BABY'S FACE CONTINUE TO DEVELOP. THE TAIL DISAPPEARS FROM THE FOETUS AND THE HEAD MAKES UP ABOUT HALF OF THE BABY'S SIZE.
THE BABY'S NECK IS LONG ENOUGH TO LIFT THE HEAD FROM THE BODY.
THE BABY MOVES, KICKS, SLEEPS, WAKES, SWALLOWS, AND PASSES URINE.
YOU MAY START TO FEEL A SLIGHT SENSATION IN YOUR LOWER ABDOMEN (CALLED QUIKENING). THIS FEELS LIKE BUBBLES OR FLUTTERING. WHEN YOU FEEL THE BABY'S MOVEMENT, WRITE DOWN THE DATE AND TELL YOUR DOCTOR. THIS HELPS DETERMINE WHEN YOUR BABY IS DUE.
THE BABY CAN PROBABLY HEAR NOW AND IS COMFORTED BY THE SOUND OF YOUR HEARTBEAT AND YOUR VOICE.
BY THE END OF THE FOURTH MONTH, BABY IS 8 TO 10 INCHES LONG AND WEIGHS ABOUT 6 OUNCES.

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FIFTH MONTH

THIS IS A PERIOD OF TREMENDOUS FOR THE BABY. THE INTERNAL ORGANS START MATURING.
THE BABY'S FINGERNAILS GROW TO THE TIPS OF THE FINGERS. FAT IS NOW BEING STORED BENEATH THE BABY'S SKIN.
THE BABY IS ALSO GROWING MUSCLE AND IS GETTING STRONGER EVER DAY.
THE BABY'S GALL BLADDER BECOMES FUNCTIONAL, PRODUCING BILE NECESSARY FOR DIGESTION.
THE BABY'S FIRST BOWEL MOVEMENT CALLED MECONIUM IS BEGINNING TO ACCUMULATEIN THE BOWEL. IT IS MADE UP OF UNDIGESTED DEBRIS FROM THE AMNIOTIC FLUID AND VARIOUS SECRETIONS OF THE DIGESTIVE TRACT.
TINY AIR SACS CALLED ALVEOLI BEGIN TO FORM IN LUNGS.
VOCAL CHORDS OF THE FOETUS ARE FORMED, THOUGH IS NOT POSSIBLE FOR THE BABY TO MAKE SOUND IN ABSENCE OF AIR.
BODY HAIR, INCLUDING EYEBROWS AND EYELASHES, START TO GROW.
THE BABY SLEEPS AND WAKES AT REGULAR INTERVALS. SHE IS MUCH MORE ACTIVE NOW. SHE TURNS FROM SIDE TO SIDE AND HEAD OVER HEELS. THE BABY MAY SUCK HER THUMB.
AT THE END OF THE FIFTH MONTH, BABY WILL BE ABOUT 10-12 INCHES LONG AND WILL WEIGH ABOUT 1 POUND.

SIXTH MONTH

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BY THE END OF THIS TRIMESTER THE BABY STARTS RESPONDING TO YOUR TOUCH THROUGH YOUR BELLY WALL. THEREFORE TOUCHING AND PLAYING WITH THE BABY IS POSSIBLE NOW.
THE SPINE GETS STRONGER AND SUPPLER TO SUPPORT THE GROWING BODY OF THE FOETUS. IT IS NOW MADE UP OF 150 JOINTS, 33 RINGS, AND SOME, 1000 LIGAMENTS.
THE SKIN DEVELOPS FAST AND BECOMES LESS TRANSPARENT.
RETINAS BEGIN TO FORM AND HER OPTIC NERVE STARTS WORKING. IF AN INTENSE LIGHT IS SHOWN ON THE ABDOMEN OF THE MOTHER, IN RESPONSE TO IT THE BABY TURN HER HEAD.
THE BABY'S BRAIN DEVELOPS RAPIDLY. FATTY SHEATHS WHICH TRANSMIT ELECTRICAL IMPULSES ALONG NERVES ARE FORMING.
A SPECIAL TYPE OF FAT (BROWN FAT) THAT KEEPS YOUR BABY WARM AT BIRTH IS FORMING.
BABY GIRL DEVELOP EGGS IN THEIR OVARIES DURING THIS MONTH.
THE BABY'S BONES BECOME SOLID.
YOUR BABY IS ALMOST FULLY FORMED AND LOOKS LIKE A MINIATURE HUMAN. HOWEVER, BECAUSE THE LUNGS ARE NOT WELL-DEVELOPED AND THE BABY IS STILL VERY SMALL, A BABY CANNOT USUALLY LIVE OUTSIDE THE UTERNUS AT THIS STAGE WITHOUT HIGHLY SPECIALIZED CARE.
BY THE END OF THE SIXTH MONTH, THE BABY IS AROUND 11 TO 14 INCHES AND WEIGHS ABOUT ONE AND A HALF POUNDS.

WEIGHT GAIN SIX MONTH

THIS TRIMESTER WITNESSESS THE MAXIMUM WEIGHT GAIN. IT IS IMPORTANT TO GAIN WEIGHT DURING THIS TIME TO NOURISH THE DEVELOPING FOETUS AND TO STORE UP RESERVE FOR BREASTFEEDING. THE IDEAL WEIGHT GAIN FOR THE SECOND TRIMESTER IS 12 TO 14 POUNDS IN THREE MONTHS. THE IDEAL WEIGHT GAIN BETWEEN 14-20 WEEKS IS 4-6 POUNDS OR 2.5 KILOGRAMS AND BETWEEN 20-30 WEEK IS 10-12 POUNDS OR 4.5 KILOGRAMS. SO KEEP A CLOSE CHECK ON YOUR WEIGHT DURING THIS TRIMESTER.

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EXCESSIVE WEIGHT GAIN : IF THERE IS A SUDDEN WEIGHT GAIN OF MORE THAN TWO POUNDS, ACCOMPANIED BY SWELLING OF HANDS AND FACE ACCOMPANIED WITH HEADCHE OR VISUAL DISTURBANCE, YOU SHOULD CALL YOUR DOCTOR IMMEDIATELY.

LOW WEIGHT GAIN : LOW WEIGHT GAIN DURING PREGNANCY (ESPECIALLY IN SECOND TRIMESTER) IS NOT A GOOD SIGN. IT COULD INDICATE ONE OF TWO COMPLICATIONS. INTRAUTERINE GROWTH RETARDATION OR OLIGOHYDRAMNIOS (LESS AMNIOTIC FLUID AROUND THE FOETUS). BOTH OF THESE CONDITIONS ARE RELATED IN THE SENSE THAT OLIGOHYDRAMNIOS COULD BE THE CAUSE FOR INTRAUTERINE GROWTH RETARDATION, OR VICE-VERSA. IF THE INTRAUTERINE GROWTH RETARDATION IS A RESULT OF POOR NUTRITION, IT IS IMPORTANT THAT THE MOTHER GETS OPTIMUM NUTRITION AND PLENTY OF REST. IF THERE IS NO WEIGHT GAIN FOR TWO CONSECUTIVE WEEKS, YOU SHOULD CONSULT YOUR DOCTOR.

PREGNANCY PRECAUTIONS AND NUTRIENTS !

PRECAUTIONS TO BE TAKEN

DURING FIRST TRIMESTER

PREGNANCY IS A VERY SENSITIVE PERIOD FOR BOTH THE MOTHER AND THE LITTLE ONE GROWING IN THE WOMB. THE SAFETY OF THE CHILD DEPENDS ENTIRELY UPON THE SAFETY MEASURES TAKEN BY THE MOTHER TO BE. THEREFORE, THE MOTHER HAS TO TAKE SEVERAL PRECAUTIONS THROUGHOUT THE PREGNANCY. THE FIRST TRIMESTER OF PREGNANCY IS THE MOST SIGNIFICANT SINCE THIS IS THE PERIOD WHERE INITIAL DEVELOPMENT FROM CELLS TO EMBRYO TO FOETUS TAKES PLACE AND ALL ORGANS BEGIN TO TAKE SHAPE AND START FUNCTIONING. HERE ARE SOME DIRECTIONS ABOUT THE PRECAUTIONS TO BE TAKEN DURING THIS TRIMESTER:

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DO NOT EAT RAW, UNCOOKED OR UNDECOOKED MEAT AND EGGS. EAT COOKED MEALS ONLY.
DO NOT OVERCOOK VEGETABLES, AS IT LEADS TO LOSS OT NUTRIENTS.
DO NOT EAT RAW VEGETABLES EITHER AND ALSO WASH ALL THE FRUITS NICELY BEFORE CONSUMING.
AVOID TAKING CAFFEINATED BEVERAGES LIKE COFFE, TEA, COLAS BECAUSE EXCESSIVE INTAKE OF CAFFEINE MAY RESULT IN CAFFEINE ENTERING THE FOETAL CIRCULATION DEVELOPING THE RISK OF MISCARRIAGE, SEVERAL ABNORMALITIES AND THE DEVELOPMENT OF DIABETES LATER IN LIFE. THERE ARE SEVERAL OTHER REASONS TO CUT DOWN THE INTAKE OF CAFFEINE, DRINKING COFFEE AND TEA SPOILS APPETITE AND CAN AFFECT NORMAL SLEEP PATTERN, CREATES INSOMNIA AND AGGRAVATES MOOD SWINGS. CAFFEINE MAY ALSO INTERFERE WITH THE ABSORPTION OF SOME ESSENTIAL NUTRIENTS.
IF YOU ARE A NON-VEGETARIAN AND LOVE EATING FISH AND SEAFOOD THEN KEEP A TIGHT HAND ON THEIR CONSUMPTION AMOUNT BECAUSE ALTHOUGH FISH AND SEAFOOD ARE EXCELLENT LOW-FAT SOURCES OF MANY NUTRIENTS BUT MERCURY IS A CONTAMINANT FOUND IN FISH THAT CAN AFFECT BRAIN DEVELOPMENT AND THE NERVOUS SYSTEM OF THE FOETUS. THERE IS A CONCERN ABOUT EATING FISH AND SEAFOOD DURING PREGNANCY, SINCE MANY TYPES OF FISHES MAY CONTAIN HIGH LEVELS OF MERCURY. EAT NO MORE THAN 12 OUNCES OF COOKED FISH A WEEK. DO NOT EAT SHARKS, SWORDFISH, KING MACKEREL OR TILEFISH.
WHILE PLANNING A DAY'S MENU FOR YOURSELF ADD FOODS FROM EACH FOOD GROUP, BECAUSE ALL FOOD GROUPS ARE IMPORTANT IN THE QUEST OF ADDING ALL ESSENTIAL NUTRIENTS IN YOUR DIET.
DO NOT TRY TO DO ANY OTHER VIGOROUS EXERCISES OTHER THAN YOGA THERAPY PRESCRIBED HERE IN THIS BLOG AND DO NOT TRY TO MOULD THEM ACCORDING TO YOUR LIKING . PERFORM YOGA THERAPY STEP BY STEP AND IN THE SAME SEQUENCE AS MENTIONED IN THIS BLOG. STOP ALL EXERCISES IN CASE YOU NOTICE ANY SIGN OF PERSISTANT DISCOMFORT OR PAIN AND CONSULT YOUR DOCTOR.
CONSULT YOUR DOCTOR BEFORE TAKING ANY MEDICINE OR DRUGS WITHOUT DOCTOR'S ADVICE.
CONSULT YOUR DOCTOR IMMEDIATELY IF NAUSEA, DIARRHOEA, OR VOMITTING PERSISTS. SEVERELY FOR LONGER THAN 24 HOURS.
BEWARE OF TOXIC CHEMICAL LIKE PESTICIDES.
AVOID ALCOHOL AND SMOLING AND ALSO DON'T ALLOW ANYBODY TO SMOKE NEAR YOU.
AVOID STRESS, CREATE A POSITVE ENVIRONMENT FULL OF LAUGHTER. INDULGE IN GOOD BLOG, GREENERY AND SOOTHING MUSIC TO KEEP YOUR MIND OCCUPIED AND TENSION FREE.
AVOID JERKS, ACCIDENTS AND ALWAYS WEAR A SEATBELT WITH TRAVELLING IN A CAR.

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NUTRIENTS SHOULD BE

RECOMMENDED

EARLY MORNING LEMON TEA, COOKIES OF YOUR CHOICE
BEFORE BREAKFAST LEMON AND HONEY MIXED WATER
BREAKFAST BROKEN WHEAT PORRIDGE IN MILK,
AFTER BREAKFAST FRESH MIX FRUIT JUICE
MID-MORNING VEGETABLE IDLI
LUNCH TOMATO SPINACH SOUP, MIX VEGETABLE
AFTER LUNCH KAJU BARFI
EVENING SNACK BANANA MILKSHAKE, WALNUT
DINNER VEG PULAO, CURD, SALAD
BEDTIME HOT ALMOND MILK

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DIETETICS

REGULAR DIET DURING

FIRST TRIMESTER

IN THE FIRST TRIMESTER, THE GROWTH TAKES PLACE ONLY BY AN INCREASE IN THE NUMBER OF CELLS. INADEQUATE DIET DURING THIS PERIOD OF CELL DIVISION CAN DEPRESS THE CELL NUMBER WHICH CANNOT BE MADE BETTER BY TAKING AN ADEQUATE DIET AT A LATTER DATE. THE EFFECT OF MALNUTRITION AT THIS STAGE IS PERMANENT. INCREASE IN THE NUMBER OF CELLS REQUIRES FOLIC ACID AND VITAMIN B12. BOTH THESE VITAMINS PLAY AN IMPORTANT ROLE IN THE SYNTHETIS OF NUCLEIC ACIDS, WHICH MUST BE PRODUCED EACH TIME A CELL DIVIDES. DURING THE EARLY STAGES OF PREGNANCY, THE PLACENTA IS NOT FORMED YET, SO THERE IS NO MECHANISM TO PROTECT THE EMBRYO FROM THE DEFICIENCIES WHICH MAY BE INHERENT IN THE MOTHER'S CIRCULATION, SO IT IS CRITICAL THAT THE CORRECT AMOUNT OF NUTRIENTS ARE CONSUMED DURING THIS PERIOD.

IN THE SECOND PHASE OF THIS TRIMESTER, THE NEW CELLS TO FORM AND ALREADY FORMED ONES CONTINUE TO INCREASE IN SIZE. THIS PROCESS IS CALLED HYPERTROPHY. THIS PHASE PARTICULARLY REQUIRES PROTEINS AND VITAMIN B6.

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YOGA THERAPY FOR UNDER WEIGHT PREGNANCY

SIMPLE EXERCISES FOR 4 MONTHS PREGNANCY!

TENSION FREE PREGNANCY!

GASTRIC TROUBLE AND YOGA THERAPY (DURING PREGNANCY)

SECOND TRIMESTER (PREGNANCY ALERT)

PREGNANCY PRECAUTIONS AND NUTRIENTS !

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