08 July, 2021

Yoga In Pregnancy

Prenatal yoga is a form of gentle yoga that is designed according to the growing needs of a pregnant body during all three trimesters. The focus is on poses that keep you safe while practicing movement, stretching, deep breathing, and mental centering.

The American college of Obstetricians and Gynaecologists say that modified or prenatal yoga is one of the safest forms of exercise during pregnancy with correct guidance.. They also recommend combining a yoga practice with other types of activity such as swimming, walking or stationary cycling.

Are there any health benefits?

Yoga during pregnancy is beneficial, especially for addressing the physical, emotional, and mental aspects of this critical time.

  1. Keeps the body active.

    Prenatal yoga builds mobility,flexibility and strength, which helps in supporting and maintaining a healthy body during pregnancy.

  2. Stabilizes your mood.
    Yoga is known for its ability to help reduce stree and manage symptoms of anxiety.

  3. Helps with mental centering.

    Help you to develop awareness of yourself, your body, and your baby.
  4. Reduces overall symptom burden of pregnancy.

    Pregnancy can put a lot of added pressure on your lower back, and your body which leads to pain in areas such as the lower back.Prenatal Yoga helps in reducing these pains and improving the stride and gait during walking.
  5. Focuses on pelvic floor muscles.
    Prenatal yoga classes often emphasize strengthening the pelvic floor muscles, which helps in childbirth.

  6. Encourages breathing exercises.
    Prenatal yoga helps to use breathing as a tool when we encounter stress in our lives, and learning to breathe through new feelings and sensations helps you lessen anxiety and concern during pregnancy.

  7. Prepares the body for childbirth.
    Helps to open up hips and keep correct postural alignment, which helps with labor and delivery.

  8. Increased well-being in young pregnant women.

  9. Encourages community support.
    Prenatal yoga class is an excellent place to connect with other expecting moms that can help support you during pregnancy and beyond.

When To Start?

First Trimester– If you are doing Yoga prior to pregnancy, then it can be continued.

Second Trimester-Avoid Yoga poses which require lyng flat on abdomen or back. As Balance is a problem during second trimester, consider using props like- yoga pillows, straps, blocks, etc.

Third Trimester-Avoid balancing poses. Focus on breathing and relaxation techniques as it will help in relieving physical and emotional challenges of third trimester.

When to Avoid?

  • Medical conditions like Heart disease, lung disorder. High BP
  • History of miscarriages
  • If you have high hisk of Preterm Labor
  • Multi fetal gestation
  • Placenta previa/low lying placenta

What can be done?

  • Cat/cow stretch
  • Standing back bend
  • Warrior on a chair
  • Standing Warrior
  • Cobbler’s or tailor’s pose
  • Squatting
  • Side-lying position
  • Hip Rotations

What can not be done?

  • Revolved side angle pose.
  • Full wheel pose.
  • Bridge pose.
  • Bow pose.
  • Cobra pose.
  • Locust pose.
  • Full camel pose.
  • Upward facing dog.

Precautions To Be Followed

Talk to your prenatal care provider. Always check with your doctor if you are fit to do yoga and rule out any contraindications.

Take general precautions. Follow general precautions of exercises- stay hydrated before and after exercises.

Take it easy. Focus on breathing during yoga sessions. Iif you are already an expert in yoga, be ready to make some modifications considering your pregnancy. Any pain or discomfort requires to make an adjustment or ask your instructor to recommend an alternative position. Hold poses only for as long as you’re comfortable and don’t push yourself to the point of pain or exhaustion.

Be aware of body changes. Your joints will relax and loosen up during pregnancy, so change positions slowly and carefully. Your changing body can affect your balance, so go slow.

Take proper safety measures especially during third trimester, consider using a wall or chair for support.

Avoid lying on your back, especially after the first trimester as it can put pressure on your inferior vena cava and reduce blood flow to your uterus.

Skip headstands and shoulder stands.

Don’t hold poses for a long time.

Skip positions that require extreme stretching of the abdominal musclesAvoid doing yoga in hot, humid conditions.


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30 January, 2018

Ways in which Dads-to-be can help out in Delivery Room

In the delivery room, it is up to the mother to do all the pushing. However, dad can play a major role in the birthing process too. Labor can be overwhelming for first-time mothers. If your partner is able to have a normal, vaginal delivery, you can ask the doctor about being present in the delivery room during birthing process. As a dad, your support and encouragement can go a long way in comforting the mother. Here are some ways in which dads-to-be can help out in the delivery room: Provide Distractions Labor has the tendency to be long and tedious. You may be spending hours doing nothing but waiting for your baby to arrive. You can take your wife’s mind off her discomfort by keeping her distracted. Music, conversations or even card games are a great way to keep her mind occupied. Speak out on her Behalf To do this, it is important you discuss her birth plan in advance. Understand how she feels about episiotomies or what her expectations of the doctor are. Don’t wait until your partner begins having her contractions to find out what kind of assistance she needs from you. Knowing her birth plan in advance makes it easier for you to articulate her needs when she is in pain,
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02 February, 2018

Reasons for periods to be late if Pregnancy test is Negative

More often than not, a missed period is an indicator of a woman’s pregnancy. However, that isn’t always correct. A woman may have a delayed or missed period but still, have a negative pregnancy test. There may be several reasons for that happening. Here are some of them: Low Hormone Levels During early pregnancy, the levels of the pregnancy hormone human chorionic gonadotropin (HCG) aren’t high enough for a home pregnancy test to detect. So if you’re trying to get pregnant, your negative test result on a home kit may not be correct and you might be pregnant. A woman’s cycle may keep varying and if she conceives later in the cycle, the hormone levels may be low at the time of her missed period. To rule out any complications, be sure to talk to your doctor if you miss your periods and continue to do so. Ectopic Pregnancy Although rare, an ectopic pregnancy can show up as negative on a home pregnancy test. Only about 3 percent or fewer cases of negative tests point towards an ectopic pregnancy. If you have these symptoms along with a negative result, see your doctor immediately: Severe pain in lower abdomen or on one side Dizziness or lightheadedness Bleeding or spotting Nausea and vomiting
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05 February, 2018

7 Effective tips to lose baby weight post-pregnancy

Achieving a healthy weight post-pregnancy might seem like a difficult task for most women. With added responsibilities of taking care of a newborn, adjusting to a new routine and recovering from childbirth, finding time to lose all that baby weight can be challenging. Whether you want to become pregnant in the future or lead an active, healthy life, it is important to return to a healthy weight after delivery. Here are 7 effective tips to lose baby weight post-pregnancy: Breastfeed Breast milk contains all the nutrients a baby needs to grow in the first six months of life. It has several benefits for the mother and the child. If you can and choose to breastfeed, it can help you lose baby weight quickly. A study indicated that women participants lost an average 1.68kg more weight than non-breastfeeding women by six months after delivery. However, they may not be any weight loss in the first three months and some women may experience weight gain due to increased calorie intake. Monitor Your Calories Keeping a count of your calories can help you figure out how much you are eating and how to control your diet. It can also ensure you are getting enough calories to provide you with the energy and nutrition you need as a new
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