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

1.                         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).
2.                      BEGIN WITH 10 MINUTES AND INCREASE TIME GRADUALLY EVERY DAY TILL YOU ATTAIN PERFECTION IN AT LEAST ONE HOUR PAINLESS, COMFORTABLE AND UNDISTURBED SITTING.
3.                      SIT COMFORTABLY CLOSING YOUR EYES GENTLY.
4.                       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.
5.                      IT MAY BEST BE HOLY OM. FEEL THE BREATH IN AND OUT IN THE FORM OF OM.
6.                     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".
7.  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

                                                                   💟💟💟

                            GASTRIC TROUBLES

                                                                       ❤❤❤

                   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

                                                                           ❤👀❤

                      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.

                                                                        💫💫💫

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

1.                             THIS IS A PERIOD OF TREMENDOUS FOR THE BABY. THE INTERNAL ORGANS START MATURING. 
2.                          THE BABY'S FINGERNAILS GROW TO THE TIPS OF THE FINGERS. FAT IS NOW BEING STORED BENEATH THE BABY'S SKIN.
3.                      THE BABY IS ALSO GROWING MUSCLE AND IS GETTING STRONGER EVER DAY.
4.                         THE BABY'S GALL BLADDER BECOMES FUNCTIONAL, PRODUCING BILE NECESSARY FOR DIGESTION.
5.                          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.
6.                        TINY AIR SACS CALLED ALVEOLI BEGIN TO FORM IN LUNGS.
7.                        VOCAL CHORDS OF THE FOETUS ARE FORMED, THOUGH IS NOT POSSIBLE FOR THE BABY TO MAKE SOUND IN ABSENCE OF AIR.
8.                         BODY HAIR, INCLUDING EYEBROWS AND EYELASHES, START TO GROW.
9.                        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.
10.                      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 PREGNANCY (GETTING READY PHYSICALLY AND MENTALLY)

 

                              MAKING UP YOUR MIND

                                        THE SOCIAL LANDSCAPE IS UNDERGOING A TRANSFORMATIONAL CHANGE TODAY. BOTH MEN AND WOMEN HAVE BEGUN TO SHARE EQUAL RESPONSIBILITIES IN ALMOST EVERY ASPECT OF THEIR LIVES. ALMOST ALL DECISIONS ARE BEING TAKEN WITH MUTUAL CONSENT. MOST IMPORTANT AMONG THEM IS TO BECOME PARENTS, BECAUSE PARENTING, THOUGH MOST BEAUTIFUL, IS ALSO THE MOST CHALLENGING RESPONSIBILITY TO SHARE. IT DEMANDS TIME, PATIENCE, RESOURCES AND MOST IMPORTANTLY THE MUTUAL UNDERSTANDING BETWEEN HUSBAND AND WIFE. ALWAYS REMEMBER THAT ONLY A HAPPY COUPLE CAN GIVE BIRTH TO A HAPPY CHILD. GIVING BIRTH IS NOT JUST AN OVERNIGHT JOB. IT IS A PLEASURE, PRIDE AND DUTY TO BER PERFORMED RELIGIOUSLY BY MOTHER WITH ACTIVE AND DEDICATED COOPERATION OF THE FATHER.

 

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                               GETTING READY💟💟

                             ONCE A POSITIVE DECISION ON PARENTHOOD HAS BEEN TAKEN, A COUPLE NEEDS TO GIVE ITSELF THREE TO FOUR MONTH'S TIME TO PREPARE ITSELF MENTALLY, EMOTIONALLY AND PHYSICALLY. IT IS NOT ONLY THE WOMEN WHO HAS TO PREPARE HERSELF FOR THE MOTHERHOOD BUT THE MAN ALSO HAS TO SHARE EQUAL BURDEN ON HIS WAY TO FATHERHOOD AND THEREFORE NEEDS ADEQUATE PREPARATION.

                          GETTING READY MENTALLY

                                                                  ❤❤

                                  A STRONG MINDSET DURING PREGNANCY PAVES THE WAY FOR AN EASY ENJOYABLE GESTATION PERIOD. IT IS EXTREMELY IMPORTANT FOR THE FUTURE PARENTS TO BECOME MENTALLY PREPARED FOR A TRANSFORMATION IN THEIR LIFESTYLE. HOWEVER, IT IS ESSENTIAL FOR A COUPLE TO CHANGE THE HABITS, WHICH MAY BECOME IMPEDIMENT IN THEIR PATH TO PARENTHOOD. SOME OF THE MOST COMMON HABITS THAT NEED TO BE CHANGED THE DAY A COUPLE DECIDES TO BECOME PARENTS ARE:

 

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• SAY GOODBY TO STRESS: STRESS IS THE BIGGEST FACTOR RESPONSIBLE FOR THE DECREASED LEVELS OF TESTOSTERONE AND SPERM COUNT. IF STRESS IS BOTHERING YOU WHEN GET RID OF IT. INCLUDE MEDITATION AND YOGA IN YOUR DAILY ROUTINE AND ADOPT A POSITIVE ATTITUDE TOWARDS EVERYTHING. THIS WILL HELP ENHANCE POTENCY.

• QUIT SMOKING AND ALCOHOL : SMOKING AND ALCOHOL REDUCE THE CHANCES OF PREGNANCY DRASTICALLY AND AFFECT BOTH PARTNERS. THESE ARE TWO OF THE MOST IMPORTANT FACTORS TO GET RID OF, WHILE PREPARING FOR PREGNANCY. A STRONG WOMEN MAKEUP IS REQUIRED TO QUIT THESE EVIL HABITS. QUITTING THEM OPTIMISES THE CHANCES OF CONCEIVING. WITH THE PRACTICE OF YOGA AND MEDITATION, IT IS EASY TO GET RID OF THESE HABITS.

                        GETTING READY EMOTIONALLY

                                                                    💟💟

1.                      CHECK ON YOUR WEIGHT : HAVE A CLOSE CHECK ON YOUR WEIGHT. FIND OUT WHETHER YOU ARE OVERWEIGHT OR UNDERWEIGHT. REACHING CLOSER TO YOUR IDEAL WEIGHT WILL HELP YOU COPE BETTER DURING PREGNANCY. YOGA AND DIEATRY CONTROL WILL HELP IMMENSELY IN THIS REGARD.
2.                     VISIT YOUR DOCTOR : VISIT YOUR DOCTOR AND TELL HER ABOUT YOUR DECISION. GO FOR MEDICAL CHECKUPS ESPECIALLY HIV TEST, BLOOD TEST, SUGER TEST AND BLOOD PRESSURE  TEST. YOU CAN ALSO GO FOR A FOLLICLE STUDY WITH THE CONSULTATION OF YOUR DOCTOR, THIS WILL HELP YOU IN DETERMINING YOUR FERTILITY PERIOD AND THE DAY THE EGG IS RELEASED FROM THE OVARY. DO NOT FORGET TO DISCUSS THE HISTORY OF FAMILY ILLNESS LIKE DIABETES, HEART PROBLEMS ETC, IF ANY.
3.                     WEAR EASY CLOTHES : SYNTHETIC AND TIGHT-FITTED CLOTHES CAN OVERHEAT A MAN'S TESTICLES AND INHIBIT SPERM PRODUCTION. ONE SHOULD AVOID TAKING SAUNA BATHS, WEIGHT TRAINING IN THE GYM, TOUGH SPORTS AND ACTIVITIES THAT CAN CAUSE INJURY TO REPRODUCTIVE ORGANS.
4.                   CHECK ON MEDICATION : IF YOU ARE TAKING ANY MEDICATION THEN HAVE A CHECK ON IT AS IT MAY CAUSE FERTILITY PROBLEMS. ASK YOUR PHYSICIAN ABOUT THE SAFETY ASPECTS OF THE MEDICINES YOU MAY BE TAKING.

 

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                            YOGA BEFORE PREGNANCY

                                                                   💫💫

                                 REGULAR PRACTICE OF YOGA IS AN EXCELLENT PRE-PREGNANCY MAKEUP. IT CONTROLS AND ENHANCES ALL THE THREE ABILITIES, PHYSICAL, MENTAL AND EMOTIONAL THAT DETERMINES BEGINNING, COURSE AND OUTCOME OF PREGNANCY. IN CASE ONE HAS NEVER PRACTICED YOGA EARLIER, THERE IS A NEED TO PREPARE IN THE RIGHT MANNER BEFORE GETTING IN THE GROOVE.

                              GETTING STARTED

                                                             👀👀

•  ENSURE YOU ARE LIGHT AT STOMACH. YOU MAY PERFORM YOGA EMPTY STOMACH IN EARLY MORNING OR BEFORE DINNER IN THE EVERNING.
•  WEAR COMFORTABLE LOOSE-FITTED COTTON DRESS, PREFERABLY SAFFRON, MAROON, YELLOW, OR WHILE COLOUR.
•  SUSPEND ALL INVOLVEMENTS AND APPOINTMENTS FOR THE HALF AN HOUR AND MAKE UP YOUR MIND THAT NOTHING IS GOING TO DISTURB YOU NOW. YOG SADHNA WILL MAK YOU MORE COMPETENT AND ABLE TO FACE AND DEAL WITH PREVAILING SITUATIONS STILL BETTER.
•  CONCENTRATE ON PROPER BREATH AND JOIN MENTAL CHANTING OF HOLY "OM" THE ULTIMATE MANTRA OF WELLNESS IN THE BIRTH AND BEYOND.
•  FOR RESULT-ORIENTED YOGA, MAKE UP YOUR MIND TO DEPEND ON PURE VEGETARIAN FOOD. CHOOSE YOUR FOOD CAREFULLY AND REMEMBER THAT YOUR STOMACH IS NEITHER A DUSTBIN NOR A GRAVEYARD.
•  LEARN THE ART OF FORGIVING AND THANK GOD FOR ALL GOODNESS YOU ARE BLESSED WITH.
•  NEVER PERFORM YOGABHYAAS IN A HURRY. YOU MAY PRACTICE A LITTLE IF YOU FEEL MORE PACKED SOME DAY BUT NEVER MISS YOU SADHNA. SUCH REGULARITY WILL LEAD YOU TO ENCOURAGING AND EARLY RESULTS.
•  ADD AMLA, TULSI AND HONEY TO YOUR DAILY INTAKE AND PREFER COW'S MILK IN DAILY USE.
•  USE A FOUR BLANKET, YOGA MAT OR COTTON ASANA FOR YOGABHYAAS AND PREFER SITTING FACING EAST IN THE MORNING AND FACING WEST IN THE EVENING DURING YOGA WORKOUT.
•  WOMEN SHOULD NOT PERFORM REGULAR YOGABHYAAS DURING MENSTRUATION. THERE IS A SEPARATE REGIME TO BE FOLLOWED DURING MENSTRUATION.
•  OBSERVATION OF THESE PRE-CONDITIONS FOR STARTING REGULAR PRACTICE OF YOGA ENSURES THAT ONE CAN DERIVE MAXIMUM OUT O THE BOTTOMLESS OCEAN OF BENEFITS FROM YOGA.

                                                               ❤💟❤

FOLLOWING ARE THE FORMS OF YOGA THAT CAN BE PERFORMED BY BOTH MEN AND WOMEN WHILE THEY PREPARE FOR PARENTHOOD. THESE YOGIC EXERCISES HELP TONE UP THE ENTIRE BODY, SPECIFICALLY THE REPRODUCTIVE ORGANS. THEY INCREASE BLOOD FLOW TO VARIOUS PARTS OF THE BODY, TONE UP THE GLANDULAR SYSTEM AND ULTIMATELY READY YOU FOR PERFECT PARENTHOOD.

 

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YOGA DURING PREGNANCY!

 

                                             BENEFITS OF YOGA

                             DURING PREGNANCY💟💟

• YOGA MINIMISES THE DISCOMFORTS AND COMPLICATIONS FACED DURING DIFFERENT STAGES OF PREGNANCY. YOGA IMPROVES THE CIRCULATION OF BLOOD, WHICH REALLY HELPS IN DEALING WITH DIFFERENT FUNCTIONAL CHANGES OCCURING IN THE BODY.
•  YOGA STRETCHES THE BODY, AND THEREFORE MAKES IT FLEXIBLE TO DEAL WITH THE INCREASING WEIGHT. IT ALSO HELPS IN MAINTAINING THE BALANCE BETWEEN BODY WEIGHT AND BODY MASS INDEX.
•  YOGA USES BREATHING EXERCISES CALLED PRANAYAMA TO CALM THE BODY AND THE MIND BY PROPER FUNCTIONING OF ENDOCRINE SYSTEM OF THE BODY.

 

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                    BENEFITS OF YOGA DUING

                           CHILD DELIVERY❤❤

1.                          YOGA ENSURES A COMFORTABLE AND EASY DELIVERY. WITH REGULAR PRACTICE OF YOGA THROUGHOUT THE PREGNANCY, THE BODY PARTS WHICH PLAY AN ACTIVE ROLE DUING THE PROCESS OF DELIVERY BECOME FLEXIBLE, TONED AND STRONG. MANY WOMEN WHO PRACTICE YOGA REGULARLY HAVE FOUND DELIVERY TO BE MUCH EASIER.
2.                        YOG STRETCHES ALL LIGAMENTS THROUGHOUT THE PELVIC, HIP, AND LEG AREA, RESULTING IN EASIER POSITIONING AND PUSHING DURING LABOUR.
3.                       IN THE BIRTH PROCESS, BREATHING PLAYS AN IMPORTANT ROLE AND IS AN IMPORTANT PART OF A SUCCESSFUL DELIVERY. REGULAR PRACTICE OF PRANAYAMA KEEPS THE PREGNANT LADIES MORE IN-SYNCH WITH THEIR BREATH, WHICH PREPARES THEM WELL POWER-BREATHING IN DIFFERENT STAGES OF LABOUR PAINTS.

                     BENEFITS OF YOGA 

                              POST-PREGNANCY👀👀

 

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•                       YOGA PLAYS IN IMPORTANT ROLE IN GETTING YOU BACK IN SHAPE POST-DELIVERY BOTH EXTERNALLY AND INTERNALLY. IT MASSAGES THE INTERNAL ORGANS GENTLY WHICH HAVE GONE THROUGH A LOT OF STRESS IN PAST NINE MONTHS AND RE-TONES THEM. YOGA HELPS IN OVERCOMING POST-PREGNANCY DISCOMFORTS AND PROBLEMS SUCH AS STRETCH MARKS, PILES, EXCESSIVE BLEEING. LOSS OF BLADDER CONTROL, INSOMNIA ETC.
•                      YOGA STRETCHES AND STRENGTHENS THE BODY IN ALL DIRECTIONS AND AREAS. THIS HELPS TO GET THE WHOLE BODY BACK IN SHAPE QUICKLY AFGER PREGNANCY AND DELIVERY.

                    DIETETICS   💫💫

                          A BRANCH OF THE VAST YET SUBJECT OF HEALTH AND NUTRITION SCIENCES, DEATETICS DEALS WITH THE STUDY OF DIETS IN HEALTH AND DISEASE. THE RELEVANCE OF NUTRITION IN ONE'S DIET CANNNOT BE OVEREMPHASISED AS IT IS EXTREMELY IMPORTANT TO RECEIVE CONTINUOUS AND OPTIMUM NUTRITION TO REMAIN HEALTHY.

 

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                    DIETETICS IN TODAY'S CONTEXT ASSUMES IMPORTANT OWNING TO THE FACT THAT A LARGE NUMBER OF NEWER FOOD PRODUCTS, CONVENIENCE AND FAST FOODS, FAD DIET FOODS ETC ARE BEING INTRODUCED EVERY DAY. THE CHANGING LIFESTYLES AND FAST PACE OF LIFE LEAVES LITTLE TIME WITH INDIVIDUALS TO BE ABLE TO ASSESS THEIR NUTRITIVE AND DEATARY NEEDS AND REQUIREMENTS. IT BECOMES EVEN MORE SIGNIFICANT TO INTRODUCE DIATETICS AS A PART OF DAILY LIFE AS THERE IS A NEED TO BE SENSITIVE ABOUT NUTRITION, HEALTH, HYGIENE AND SANITATION ASPECTS OF THE FOOD. MORE SO WHEN MOST OF THE AVAILABLE FOOD PRODUCTS ARE MADE TO SUIT THE PALATE RATHER THAN KEEP THE ABOVE MENTIONED ASPECTS OF NUTRITION IN MIND.

                        A LOT OF PROBLEMS AND COMPLICATIONS THAT OCCUR DURING DIFFERENT PHASES OF PREGNANCY CAN BE PREVENTED, TREATED OR REDUCED WITH APPLICATION OF DIET THERAPY. IT IS THUS ESSENTIAL TO INCLUDE THE RECOMMENDED DIET AND DIETARY ALLOWANCES TO THE WOMEN DURING PREGNANCY IRRESPECTIVE OF THEIR AGE, CLASS, CREED, EDUCATION, OCCUPATION, SOCIO-ECONOMIC STATUS AND SOCIAL OR POLITICAL PLACEMENT.

                            YOGA AND DIATETICS 

                                             IN PREGNANCY❤❤

                           WHEN YOGA AS WELL AS DIATETICS ALONE CAN DO WONDERS IN KEEPING AN INDIVIDUAL HEALTHY AND FREE FROM DISEASES, ONE CANNOT HELP IMAGINE THE KIND OF IMPACT THAT THE COMBINATION OF THE TWO CAN MAKE.

                          YOGA IS SAID TO BE INCOMPLETE WITHOUT OBSERVING STRICT DISCIPLINE IN ONE'S DIET. YOGA ADVOCATES SATVIK OR SIMPLE AND MINIMAL DIET THAT IS LARGELY VEGETARIAN AND FULL OF NUTRIENTS, REQUIRED SPECIFICALLY DURING ANY STAGE OF LIFE OR WHILE TREATING ANY ABNORMALLY. OUT OF THE THREE WAYS OF FOOD INTAKE, DIRECT FROM SUNLIGHT (AS IN PLANTS) , FROM PLANTS (AS IN HERBIVOROUS ANIMALS AND VEGETARIAN HUMAN BEINGS) AND FROM ANIMALS WHICH EAT PLANTS (AS IN CARNIVORES AND NON-VEGETARAN HUMAN BEINGS), YOGA CONSIDERS FULFILLING FOOD REQUIREMENTS THROUGH CONCUMPTION OF PLANTS AND THEIR PRODUCTS AS THE BEST. IN THE SAME MANNER, ANY DIET CAN BE DOUBLY EFFECTIVE IF YOGIC DISCIPLINE IS INCULCATED IN ONE'S DAILY ROUTINE.

                    YOGA AND DIATETICS CAN BE SAFELY APPLIED AND EMRACED DURING PREGNANCY AS NEITHER HAS NEGATIVE SIDE EFFECTS AND STILL CAN BE USED TO SORT OUT MOST OF THE COMMON PROBLEMS ASSOCIATED WITH PREGNANCY WITHOUT MEDICATION OR SURGERY.

 

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                     RESEARCHES HAVE PROVED THAT REGULAR PHYSICAL ACTIVITY COUPLED WITH THE RIGHT NUTRITIONAL INTAKE AND THE RIGHT FRAME OF MIND HELPS IN BEARING WITH THE DEMANDS OF PREGNANCY AND ULTIMATELY RESULTS IN NORMAL DELIVERY OF A HEALTHY BABY WITH NO OR MINIMAL AFTER EFFECTS. AND THE FACT THAT THERE IS NO BETTER ALTERNATIVE TO YOGA AND DIETETICS TO FULLFILL THESE CRITERIA, POINTS TO THE INHERENT NEED OF APPLYING THE TWO FOR A WONDERFUL EXPERIENCE DURING ALL STAGES OF PREGNANCY.