Yoga
Exercise
- Exercise improves muscle tone, prevents low back pain, decrease chances of varicose veins, leg cramping, reduces constipation, improves mood
- Exercises which can be done: walking, swimming, cycling on stationary bike
- Aim for at least 30 min of daily moderate intensity activity
- Avoid lifting very heavy weights
- Do not overexert yourself or exercise upto exhaustion
- Eat a light snack 30-60min prior to workout, drink water
- Do not exercise if you have hypertension, ruptured membranes, bleeding per vaginum, preterm labour, incompetent cervix, other medical conditions
- Stop exercise if shortness of breath, vaginal bleeding or loss of fluid from vagina, uterine contractions, chest, leg, joint or stomach pain
Yoga: Top 8 safe Yoga postures
Month 1: Poorna Titali Asana (Full Butterfly Pose)
Month 2: Kashta Takhshan Asana (Chopping Wood Pose)
Month 3: Utthanasana (Squat and Rise Pose)
Month 4: Vajrasana (Thunderbolt Pose)
Month 5: Meru Akarshanasana (Spinal Bending Pose)
Month 6: Trikonasana (Triangle Pose)
Month 8: Malasana (Garland Pose)
Month 9: Balasana (Child’s Pose)
Pelvic Floor exercises
- Imagine trying to stop passing wind and hold your flow of urine at the same time. The feeling is of squeeze and lift pulling up and in around your front and back passages
- Hold the squeeze for upto 10 seconds
- Do 3 or 4 sets, three times a day
Watch Your Posture
Standing
- While standing, do not exaggerate hollow of your back.
- Stand with feet's apart, hold your head up
Sitting
- While sitting, sit so that the whole length of your thighs supported by the seat
- if needed a cushion can be placed between the back rest and your back.
- Take support of the back of chair and sit straight
Lifting
- While lifting and carrying, do not bend your waist. Keep your back straight and bend your knees and hips
Sleep
- The best sleep position during pregnancy is sleep on side. Even better is to sleep on your left side
Getting up from a lying down position
- Always turn on your side first and get up with the support of hand
Yoga in third trimester
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Relieves Backache
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Helps in increasing physical wellness – posture and balance
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Increases positive endorphins – good mood
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Meeting people
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Making friends
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Peer groups
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Better diet habits
Exercises During Pregnancy
WATCH YOUR POSTURE
STANDING
While standing, do not exaggerate the hollow of your back. Stand with feet apart and hold your head up
SITTING
While sitting, sit so that the whole length of your thighs are supported by the seat. If needed, a cushion can be placed between the back rest and your back. Take support of the back of the chair and sit straight
SLEEP
The best sleep position during pregnancy is sleeping on your side. Even better is to sleep on your left side
GETTING UP FROM A LYING DOWN POSITION
The best sleep position during pregnancy is sleeping on your side. Even better is to sleep on your left side
LIFTING
While lifting and carrying, do not bend your waist. Keep your back straight and bend your knees and hips
PREGNANCY FITNESS
PELVIC FLOOR EXERCISES
Imagine trying to stop passing wind and hold your flow of urine at the same time. The feeling is of squeeze and lift pulling up and in around your front and back passages
Hold the squeeze for upto 10 seconds
Do 3 or 4 sets, three times a day
Exercises & Yoga During Pregnancy Daily Sadhana
Prayer
Stretching Exercise
Parvatasana Posture
Marjariasana the cat pose
Anuloma Viloma/ Pranayama
Shantipath