Second trimester pregnancy
The second trimester represents the middle part of pregnancy, from weeks 13 to 26. A woman’s body continues to change in the second trimester of her pregnancy .
During this time, your baby continues to grow and develop almost daily. So the women feels better when yogic intervention is given at this time.
During the second trimester of pregnancy , the special forms of changes are sound in the mothers body, let see about that
At 19 th week - Quickening and progressive enlargement of the lower abdomen by the fetus.
At 20 th week - Chloasma - Pigmentation over the forehead and the cheeks may appear at about 24 th week.
At 21 th week - breast - enlargement with prominent veins under the skin .
At 22 nd week - Secondary aerola specially demarcated in primi.
At 23 rd week - ubercles are prominent.
At 24 th week - colostrum becomes thick and yellow by 16th week.
At 24 th week - Variable degree of striae may be visible.
These are the important changes for the healthy fetus grows . You should all know about it
If u want normal delivery and deliver the healthy baby, you should take some diets and some exercise. Let's see about that
YOGA :
ASANA :
1) Poorna titali asana :
Sit with your legs outstretched. Bend your knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax your inner thighs. Hold your feet with both hands. Gently bounce your knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten your legs and relax.
Benefits :
The half and full butterfly poses are excellent for loosening up the hip joint, and can increase blood circulation to the pelvic floor and help a woman get used to the feeling of opening up. They also help relieve tension and tiredness from inner thigh muscles and legs.
2) Vajrasana :
Kneel on the floor. Bring your big toes together and separate the heels. Lower your buttocks onto the inside surface of the feet, with your heels touching the side of your hips. Place your hands on your knees, palms down. Your back and head should be straight , but not tense.
Benefits :
It strengthen the thigh muscles , and it alters the blood flow and nerve impulse in the pelvic region and strengthen the pelvic muscles
This asana assist in the labor time also
3) Marjari asana :
Come onto your palms and knees, with your palms shoulder-width apart below your shoulders, and your knees hip-width apart below your hips. This is the starting position. Inhale while raising your head and gently arching the spine towards the floor. While exhaling, bring your chin towards your chest, and gently arch the spine upward. Repeat for 5-10 times. Be careful not to strain yourself.
Benefits :
It tones the pelvic muscles.
4) Trikonasana :
Stand with your feet apart, breathing in, and bring your arms parallel to the floor. Breathing out, extend and bend on your right side to bring the right hand closer to the right foot. Hold. Breathing in, slowly come up, and then relax. Repeat on the other side.
5) Balasana :
Come back into Vajrasana again, keeping your knees and thighs separate, and gently bend forward, placing your forehead on floor or on the cushion in front. Extend arms forward, palms pressed into the floor. Rest with gentle breaths. If you are not comfortable with this, you can modify it into Puppy Pose by lifting your buttocks up and stretching the hands further.
6) Tadasana :
Stand with your feet together and your arms at your side. As you inhale, raise your arms over your head, interlock your fingers, and then turn the palms upward. As you exhale, place your hands over your head. Inhale and stretch your arms, shoulders and chest upwards. Stretch your whole body from top to bottom. While exhaling, bring your hands on top of your head. Relax for few seconds, and repeat the whole round 5-10 times.
7) Virabhadrasana:
Stand with your feet 3-4 feet apart. Turn the right foot out by 90 degrees, and the left foot in by 15 degrees. Breathing in, lift your arms up to shoulder height. Exhale, and then bend your right knee, keeping it in line with the ankle, and a gently working to bring your right thigh parallel to the ground. Turn the head to the right, and look out across the right hand.
Hold the pose and breathe a few times. Inhale, straighten your right leg, exhale, and bring the arms down. Repeat on the other side.
8) Uttanasana :
Stand erect on your feet about a meter apart, with your toes turned out. Interlock the fingers of both hands and let them hang loosely in front of the body. Slowly bend your knees and lower your buttocks. Straighten your knees and return to the upright position. Repeat this 7-10 times.
Benefits :
Strengthens the muscles of the middle back, uterus, thighs, and ankles.
PRANAYAMA :
1) Bhramari pranayama
DIET :
Foods should be included :
1) lean meat
2) Nuts
3) whole grains
4) Eggs
5) fruits like pomegranate, apple, cherries
6) citrus fruits like lemon orange which has vitamin c. Vitamin c is very helpful for baby growth
7) Drink lot of water
8) Eat 300 calories per day more than normal time
Foods should be avoided :
1) Papaya
2) Pineapple
3) Grapes
Key msg to home :
If you want healthy baby ,eat these type of diets and do exercise and stay happy with your unborn baby.
STAY HEALTHY
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