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

❤❤❤

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

ENERGY

❤❤

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

💫💫

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

👀👀👀

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

❤❤❤

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

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OTHER NUTRIENTS

💟💟💟

• 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.

YOGA THERAPY FOR UNDER WEIGHT PREGNANCY

 

                            UNDERWEIGHT PREGNANCY

💟💟

                                   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 ❤❤

1. SQUAT ON THE FLOOR WITH BOTH FEET APART.
2.  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.
3.  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.
4.  LEAN FORWARD FURTHER, LIFTING THE FEET OFF THE FLOOR, BALANCE ON THE HANDS WITH THE KNEES RESTING FIRMLY ON THE UPPER ARMS.
5.  BRING THE FEET TOGETHER.
6.  FOCUS THE GAZE AT THE NOSE TIP.
7.  HOLD THE FINAL POSITION AS LONG AS IT IS COMFORTABLE.
8.  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.

💫💫💫

SIMPLE EXERCISES FOR 4 MONTHS PREGNANCY!

 

                                                             💫  YOGA💫

                          REGULAR EXERCISES FOR 

                               SECOND TRIMESTER

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                            MODIFIED TADASANA

💟💟💟

 

• 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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1. SIT IN VAJRASANA.
2.  SEPARATE THE KNEES AS FAS AS POSSIBLE, WHILE KEEPING THE TOES IN CONTACT WITH THE FLOOR.
3.  SEPARATE THE FEET JUST ENOUGH TO ALLOW THE BUTTOCKS AND PERINEUM TO REST FLAT ON THE FLOOR BETWEEN THE FEET.
4. TRY TO SEPARATE THE KNEES FURTHER BUT DO NOT STRAIN.
5.  PLACE THE HANDS ON THE KNEES, PALMS DOWNWARD.
6.  WHEN THE BODY IS COMFORTABLE, PRACTICE NASAGRA DRISHTI, CONCENTRATION ON THE NOSE TIP.
7.  AS EYES BECOME TIRED CLOSE THEM FOR A SHORT TIME AND THEN RESUME NOSE TIP GAZING.
8.  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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1. SIT IN ANY COMFORTABLE MEDITATION ASANA.
2.  CLOSE THE EYES AND RELAX THE BODY.
3.  BECOME AWARE OF THE NATURAL BREATHING PROCESS FOR A FEW MINUTES, THEN TAKE THE AWARENESS TO THE ANUS.
4.  CONTRACT THE SPHINER MUSCLES OF THE ANUS FOR A FEW SECONDS.
5.  TRY TO CONFINE THE ACTION TO THE ANAL AREA.
6.  REPEAT THE PRACTICE FOR AS LONG AS POSSIBLE.
7.  CONTRACTION AND RELAXATION SHOULD BE PERFOMED SMOOTHLY AND RHYTHMICALLY.
8. GRADUALLY MAKE THE CONTRACTION MORE RAPID.
9.  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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