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Pregnancy made comfortable with Yoga & Dietetics
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This unique and must read book by Nishtha Saraswat is the only one of its kind that deals with pregnancy related problems with the help of unique combination of yoga and dietetics, two of the most relevant subjects in today\\\\\\\'s social context.
The effort has been put behind understanding various stages involved in pregnancy in a simple and easy to understand manner. The stress has been laid on providing practical solutions to the common problems faced by women before, during and after pregnancy. A combination of yogic exercises, meditation and special menu plans has been recommended keeping in mind the needs of Indian women.
The book has been divided into various sections for ease of reference. The extensive use of pictures, tables, illustrations and testimonials lends practicality to the book and makes it user-friendly. The book aims at becoming a complete reference manual during the journey from planning pregnancy to getting back in a healthy shape post pregnancy. Aspiring mothers will find this book indispensable in their daily lives.
Regular reference and usage of the book during pregnancy will ensure that pregnancy becomes a comfortable and pleasant experience for all women.
ABOUT THE AUTHOR
Nishtha Saraswat has been writing on the unique combination of Yoga and Health & Nutrition for quite some time now. Her articles on the subject have been published in reputed publications from time to time.
She is a Post Graduate in Home Science and has taught Food & Nutrition and Child psychology in various institutions. She started learning yoga at the tender age of 3 years under the tutelage of her Father, \\\\\\\'Padmashri\\\\\\\' Bharat Bhushan, who is a world renowned Yoga Guru and the recipient of the first ever \\\\\\\'Padmashri\\\\\\\' honour from the President of India for his contribution to the field of yoga.
She, along with her father, has conducted a number of national and international yoga camps organised by various government and non-government bodies for officials and masses as an exponent. She has won a number of awards on various forums for her achievement in yoga.
She has been associated with Mokshayatan International Yogashram as the head of nutrition and dietetics. She has been instrumental in providing relief to hundreds of patients especially women, through the unique combination of yoga and dietetics.
Contact the author: nishtha.saraswat@gmail.com
CONTENTS:
Section 1: Pregnancy, Yoga and Dietetics
Yoga Benefits of Yoga during Pregnancy Benefits of Yoga during Child Delivery Benefits of Yoga Post-pregnancy
Dietetics
Yoga and Dietetics in Pregnancy
Section 2: Pre-Pregnancy
Making up Your Mind
Getting Ready
Getting Ready Mentally Getting Ready Emotionally Getting Ready Physically
Yoga before pregnancy
Getting Started
Nutrition before Pregnancy
Section 3: Infertility and Inability to Conceive
Weight Related Problems
Obesity or Overweight Underweight
Stress
Menstrual Disorder
Low Sperm Count (Males)
Late Planning of Pregnancy
Retroverted Uterus
Polycystic Ovaries
Section 4: Understanding Pregnancy
Ovulation
Conception
The Cell Division
Reaching the Womb Implantation
Changes in the Body
Increase in the Basic Metabolic Rate (BMR) Gastrointestinal Changes Hormonal Changes Changes in the Body Fluid Altered Renal Functions
Developmental Stages of Pregnancy
Section 5: The First Trimester
Development of Embryo during First Trimester
Foetal Development in the First Month Foetal Development in the Second Month Foetal Development in the Third Month
Ideal Weight Gain in First Trimester
Common Problems during First Trimester
Morning Sickness Anaemia Frequent Urination
Yoga
Regular Yogic Workouts during First Trimester
Dietetics
Regular Diet during First Trimester
Precautions to be taken during first trimester
Section 6: The Second Trimester
Foetal Development in Second Trimester
Foetal Development by the End of Fourth Month Foetal Development by the End of Fifth Month Foetal Development by the End of Sixth Month
Weight Gain in Second Trimester
Common Complications during Second Trimester
Heartburn or Gastric troubles Hypertension Constipation Leg Cramps Abdominal Pain
Yoga
Regular Yogic Workouts during Second Trimester
Dietetics
Diet Therapy during Second Trimester
Precautions to be taken during Second Trimester
Section 7: The Third Trimester
Foetal Development in Third Trimester
Foetal Development by the End of Seventh Month Foetal Development by the end of Eighth Month Foetal Development by the end of Ninth Month
Weight Gain during Third Trimester
Position of the Foetus
Preparation for the Labour
Types of Birth
Common Complications during Third Trimester
Backache Oedema (Swelling in legs, feet and hands) Stress Incontinence Vaginal discharge Insomnia
Yoga
Regular Yogic Workouts during Third Trimester
Dietetics
Specific Dietary Requirements during Third Trimester
Precautions to be taken during Third Trimester
Yogic Techniques for Normal delivery
Yoga and the Childbirth Process
Dilation or Opening-Up Expulsion Delivery
Section 8: Post-Pregnancy
The Lying-in Period
Getting Adjusted to New Changes
Common Problems Post-pregnancy
Piles Excessive Bleeding Stretch Marks Lack of Sleep Pigmentation or Chloasma
Yoga
Regular Yogic Workouts Post-pregnancy
Lactation
Yoga Therapy Diet during Lactation
AN EXCERPT FROM THE BOOK
Yoga
Regular Yogic Workouts during Third Trimester
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.
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)
Vitamin K
Vitamin K is required for the synthesis of a protein called prothrombin which is essential for the normal coagulation of blood in the body. The speed with which the blood clots after surgery depends on the amount of vitamin K in the body. Therefore, the proper intake of this vitamin during this trimester is necessary to prevent neonatal haemorrhages and to cope up with the loss of blood during delivery. It has, therefore, become a routine practice to give natural form of this vitamin by injection to the mother prior to delivery or to the neonate soon after birth. The best sources of this vitamin are all green leafy vegetables, like cabbage, lettuce, spinach and carrot greens. Animal foods such as egg yolk, milk and organ meats like liver also contain a good amount of this vitamin.
Reviews about the book:
There are few happier moments in a womans life than successfully giving birth to a kicking and healthy baby. Attaining motherhood transforms a woman forever and extracts out a persona lying dormant for years deep within her. Preparing for pregnancy and living through those fantastic nine months, moment by moment, is an experience that a woman can never forget in her lifetime.
Pregnancy, the stage of conceiving another life within, leading to the birth of the baby can be broadly classified into three periods pre, during and post pregnancy. Each period has its own significance, characteristics and complications. Various phases during pregnancy bring about a lot of changes in a womans life at all levels, physical, mental, emotional and social.
This book is an effort in the direction of understanding the process of pregnancy from all
possible dimensions and providing an insight to the reader or should I say the user, which
should help her in making the whole process of pregnancy more enjoyable and problem-free. The means to an easy, enjoyable and problem-free pregnancy has been provided through an amalgamation of the regular practice of the ancient Indian science of yoga and the modern yet relevant subject of Dietetics.
Readers can use this book as a reference during various stages of pregnancy and can find
solutions to most of the problems that occur at all those stages. Amazingly, most of the
problems associated with pregnancy can be cured with simple application of Yoga and Diet. A proactive and regular application of the suggested yogic techniques and correct diet plan will help them enjoy their pregnancy in a wholesome manner. Pictures, illustrations and charts have been used in the book extensively to make it user-friendly, practical and easy to understand.
The contents of the book are an outcome of the personal experience in the field of yoga as a demonstrator in her earlier years with her father and as an exponent and consultant later. Being a student and then a professor of the extremely relevant subject of Health and Nutrition has given the author direction and courage to combine the benefits of Yoga and dietetics and present them to the reader for best usage. The contents have been further substantiated and augmented with information from various textbooks, journals and articles published in India and abroad in various media.
The effort has been to keep the book as simple and usable as possible. The best way to use the book is to live with it during all phases of pregnancy, even though various sections of the book are complete unto themselves. Even those who are planning for their pregnancy can benefit as the book begins with pre-pregnancy stage.
This unique and must read book by Nishtha Saraswat is the only one of its kind that deals with pregnancy related problems with the help of unique combination of yoga and dietetics, two of the most relevant subjects in todays social context.
The effort has been put behind understanding various stages involved in pregnancy in a simple and easy to understand manner. The stress has been laid on providing practical solutions to the common problems faced by women before, during and after pregnancy. A combination of yogic exercises, meditation and special menu plans have been recommended keeping in mind the needs of Indian women.
The book aims at becoming a complete reference manual during the journey from planning pregnancy to getting back in a healthy shape post pregnancy. Aspiring mothers will find find the book indispensable in their daily lives.
Regular reference and usage of the book during pregnancy will ensure that pregnancy becomes a comfortable and pleasant experience for all women.
Homeopathy for All, February 2008
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