Mum’s The Word
Posted on July 29, 2008, under Health.
A set of simple exercises to keep your changing body supple and strong during your pregnancy..Some women tend to get hyperactive in preparations while some others give up everything and get bedridden, fearing any complications!Both these situation can lead to complications.A pregnant woman need not give up her daily routine for the first seven months but should avoid strenuous physical activity in the eighth and ninth months.Here are some basic exercises that you can try after getting your doc’s go-ahead….
1 Tadasana
Stand erect, heels together and place both hands on your chest, fingers interlocked.Stretch your arms ahead and slowly rise them upwards while breathing in.Raise your heels, stand on tiptoe and stretch your body up.Stay totally relaxed, breathing normally.Hold the position for as long as you can.Slowly, unlock your fingers and bring your arms down to your sides and relax.Repeat 4-5 times.
Benefits: Strengthens the spine, ankles, knees, thighs, abdomen and shoulders, thus helping the body support extra weight, also relieves physical exhaustion.
2 Titliasana
Sit with outstretched legs.Bend your legs at the knees ans spread them outwards to make your soles come together.Interlocked your fingers and hold your toes.Raise and lower your knees in quick succession, to simulate a butterfly’s fluttering.Repeat this continuously, 15-20 times at least.
Benefits: Strengthens thigh muscles to ease delivery process.
3 Ek Pad Vrittasana
Lie down on your back.Raise your left leg and make a large circle by rotating it in clockwise direction at the hip joint.Make 8-10 circles without touching the ground.Breathe normally.Then, rotateآ the same leg in the anticlockwise direction for 8-10 rounds.Rest in shavasana.Repeat the exercise for the right leg.Repeat this asana 3-4 times for better results.
Benefits: Strengthens legs, lower back and abs, which is where the foetus’ weight exerts maximum strain.
4 Vajrasana
Kneel and sit firmly on your heels.Open your heels but keep the toes together.Your heels should touch the sides of your hips.Place both hands on the respective knees, palms down.Keep your back and head straight, but not tense.Close your eyes.Sit in this asana for as long as you can, breathing normally.
Benefits: Extremely useful for digestion; alleviates backache and leg ache; keeps the mind stable and relaxed.
5 Bhramari Pranayam
Sit in sukhasana or padmasana, back and neck straight.Breathe normally.Close both ears with your thumbs.Close your eyes too.Keep your index fingers on your forehead near the agya chakra and the remaining three fingers on your eyes.Inhale slowly and fill your lungs with air.Then, as you exhale slowly, hum like a bee.Focus your attention on this sound.Repeat 10-12 times.
Benefits: Counters any tension, stress, anxiety, insomnia and nervous weakness that a pregnant woman’s hormonal changes may bring on.
HEALTHY MOM=HEALTHIER CHILD
- Don’t give up your daily routine during pregnancy.
- Staying bedridden does not allow the muscles of your body to get used to supporting extra weight.
- Professionals with desk jobs should avoid slouching or sitting in the same position for too long.Take breaks on the hour to walk about the office and meet people.You will also need to take frequent breaks to pee!
- Keep your stomach clean and light.
- Avoid fried or junk foods.
- Completely shun cigarettes and alcohol.
- Consume a protein-rich diet, supplemented by lots of green leafy vegetables.
