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Pregnancy Made Comfortable: Yogic Exercises During Third Trimester

pregnancy, third trimester, yogic exercises, benefits, breathing, muscles, hands, feet, shoulder, position, rotation, clockwise, anti clockwise

Book Extract: Pregnancy made comfortable
ISBN: 9788122309997
Author: Nishtha Saraswat
Publisher: Pustak Mahal (www.pustakmahal.com)


Yogic workouts during third trimester of pregnancy

1. Greeva Sanchalana (neck movements)

Stage 1
• Stand straight with feet together.
• Close the eyes.
• Slowly move the head forward and try to touch the
chin to the chest.
• Move the head as far back as comfortable. Do
not strain.
• Try to feel the stretch of the muscles in the front and
back of the neck, and the loosening of the vertebrae in
the neck.
• Practise 10 times.
Breathing: Inhale in the backward movement and exhale in the forward
movement.

Stage 2
• Remain in the same position, keeping the eyes closed.
• Face directly forward. Relax the shoulders.
• Slowly move the head to the right and try to touch the
right ear to the right shoulder without turning the
head or raising the shoulders.
• Move the head to the left side and try to touch the left
ear to the left shoulder.
• This is one round.
• Do not strain; touching the shoulder is not necessary.
• Practise 10 rounds.
Breathing: Inhale on the upward movement. Exhale on the downward
movement.

Stage 3
• Remain in the same position.
• Keep the head upright and the eyes closed.
• Slowly rotate the head downward, to the right,
backward and then to the left side in a relaxed smooth
rhythmic circular movement.
• Feel the shifting stretch around the neck and the
loosening of the joints and muscles of the neck.
• Practise 10 times clockwise and then 10 times
anti-clockwise.
• Do not strain. If the dizziness occurs, open the eyes. After the practice, keep
the neck straight and the eyes closed. Be aware of the sensations in the head
and neck.
Breathing: Inhale as the head moves up and exhale as the head moves down.

Benefits: All the nerves connecting the different organs and limbs of the body pass through the
neck. Therefore the muscles of the neck and shoulders accumulate tension, especially in pregnancy
because of gained weight. These asanas release tension, heaviness and stiffness in the head, neck
and shoulder region.

Find in this profusely illustrated book simple solutions to all pregnancy related problems.Modified yogic exercises and special menu plans for pregnant women.Complete reference book covering all the stages from pre-pregnancy to post-pregnancy

2. Manibandh Chakra
(Mentioned in Yoga therapy for oedema during pregnancy on page no. 105)

3. Skandh Chakra
• Stand straight on your mat with your feet together.
• Place the fingers of the right hand on the right shoulder.
• And the fingers of the left hand on the left
shoulder.
• Fully rotate both elbows at the same time in a
large circle.
• Try to touch the elbows in front of chest on the
forward movement and touch the sides of the
trunk while coming down.
• Practise only 10 times clockwise and then 10
times anti-clockwise.
Benefits: It relieves the strain and maintain the shape of breasts.

4. Padmasana
(Mentioned in The First Trimester on page no. 70)

5. Titli Asana (butterfly posture)
• Sit with the legs outstretched.
• Place the palms of the hands on the floor to the
sides and just behind the buttocks.
• Bend the knees and bring the soles of the feet
together, keeping the heels as close to the body
as possible.
• Fully relax the inner thigh muscles.
Stage 1
• Clasp the feet with both hands.
• Gently bounce the knees up and down, using the elbows as levers to press the
legs down.
• Try to touch the knees to the ground on the downward stroke.
• Do not use any force.
• Practise 30 to 50 ups and downs.
Stage 2
• Keep the soles of the feet together.
• Place the hands on the knees.
• Using the palms, gently push the knees down towards the floor, allowing
them to spring up again.
• Do not force this movement.
• Repeat 20 to 30 times.
• Straighten the legs and relax.
Breathing: Normal breathing

Benefits: It prepares the body for normal delivery.

6. Vajrasana
(Mentioned in The Second Trimester on page no. 87)

7. Shavasana
(Mentioned in Infertility an Inability to Conceive on page no. 43)

8. Rhythmic Breathing
(Mentioned in Yoga therapy for insomnia on page no. 107)

9. Sheetali Pranayama
• Sit in any comfortable meditation posture with hands
on knees in Gyan Mudra.
• Close the eyes and relax the body.
• Extend the tongue outside the mouth as far as
possible without strain.
• Roll the sides of the tongue up so that it forms a
tube. Inhale and draw the breath in through
this tube.
• At the end of inhalation, draw the tongue in, close
the mouth and exhale through the nose.
• The breath should produce a noise similar to
rushing wind.
• A feeling of ice coldness will be experienced on the tongue and the roof of the mouth.
• This is one round.
• Practise 9 rounds. Gradually increase the number of rounds from 9 to 15 and the
duration of each inhalation/exhalation.
Precautions: This technique should not be practised in a dirty polluted atmosphere or during
cold weather.

Benefits: This practice cools the body and mind. It affects the brain centres associated with
biological derives and temperature regulation. It cools and reduces mental and emotional excitation
(which is common in last trimester of pregnancy), and encourages the free flow of ‘prana’
throughout the body. It induces muscular relaxation, mental tranquillity and may be used as
a tranquilliser before sleep. If you are suffering from insomnia or lack of sleep, this technique
is of great relief. It also helps reduce blood pressure and acid stomach.

10. Sahajoli Mudra
• Sit in any comfortable cross-legged meditation posture with head and spine straight.
• Place hands on the knees in Gyan Mudra.
• Close the eyes and relax the body.
• Take the awareness to urethra.
• Inhale and hold the breath in and try to draw the urethra upward. This muscle action
is similar to holding back an intense urge to urinate.
• The labia in women should move slightly due to this contraction.
• Try to focus and confine the force of the contraction at the urethra. Bending a little
forward during the contraction helps to isolate this point.
• Hold the contraction for as long as comfortable.
• Exhale while releasing the contraction and relax.
• Practise twice more.
Duration: Hold the contraction for as long as is comfortable, starting with a few seconds and
gradually increasing. Begin with three contractions and slowly increase up to 10 to 15 rounds.

Benefits: This mudra regulates and tones the entire uro-genital system, correcting incontinence
and recurrent urinary tract infections. Sahajoli corrects uterine prolapse.

11.Mool bandha (Mentioned in Pre-Pregnancy on page no. 32)

12. Meditation (Mentioned in Pre-Pregnancy on page no. 33)

Dietetics

Specific dietary requirements during third trimester
The third trimester is mainly the period of growth. Requirements of the nutrients at this time
are high, both quantitatively and qualitatively. Nutritional deficiencies during this period usually
result in premature deliveries and low-birth-weight babies. The nutritional requirements during
this trimester are almost same as in second trimester because this trimester is an extension of
the second trimester only. But along with them the intake of a few other important nutrients
are necessary because at this time mother has to prepare herself for the delivery also. Therefore
along with proteins, energy, iron, calcium, vitamin B and vitamin C, vitamin K also comes up
as a very important nutrient for this trimester.

Specific dietary modifications during third trimester
(Same as mentioned under ‘Specific dietary modifications during second trimester in section 5)
Published: 2008-01-14
Author: Nishtha Saraswat

About the author or the publisher
I am en editor with one of the largest book publishing houses in India.
My preference is for non specialised articles relating to business, science, economic and global-interest.

Source: www.pustakmahal.com



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