Common Problems in Pregnancy

 Constipation

• Consume  lots  of  foods rich  in  fiber e.g.  vegetables,  fruits,  preferably  with  skin.
• Drink   8 - 10  glasses  of  water.
• Remain    physically  active  and  exercise  daily.

Heartburn,  Acidity  and  Indigestion.

·         Sit in a posture that makes more space below the diaphragm so that the digestive process is not cramped.

·         Keep the spine erect, using cushions or a wall.

·         Keep your breastbone lifted up throughout your deep breathing / energy practice - even while breathing out slowly

·         Raise and lower your arms to open the sides of the body more.

·         Kneel in front of a wall and press your hands hard against it, pressing your 8houlder blades together to open the front of the body more.

·         Regular  meal  times  and  early  dinner can be very helpful.

·         Take  small  but  frequent  meals,  say  4 - 5  times  instead  of  2 - 3  times.

·         Avoid   frozen    meals,  spices  and  fried  food.

·         Do  not  lie  down for  at least  1/2  hr.  after  meals and  then  in  left  lateral  position.

·         Drink  cold  milk  3 - 4 times.

·         Use  antacids  if   prescribed  by  your  doctors.

·         Avoid   too  much  emotional  upheaval  and  worries.

·         Do  stretching  exercises.(link )

• Avoid  iron  tablets  on  empty  stomach.

Leg  pain -  swelling of feet

·         Cut  down  on  salt  intake,  use  only  in  Dal  &  Vegetable.

·         Avoid  eating  papad,  pickles,  Aji-no-moto (sodium mono glutamate) etc.

·         Sit  with  feet  straight  in  front  on  footrest or stool 

·         Remaining  in  right  posture  all  the  time.

·         Practice   feet  exercises  2 - 4 times /  day.

·         Avoid  standing / sitting  for  prolonged  period.

·         Use   flat  footwear  only.

·         Avoid  use  of  vinegar,  tamarind  and  raw  mangoes.

Backache                             

·         Take steps to strengthen your back so that it is able to tolerate the extra pressure put on it.

·         Adjusting the way you stand, sit, lie, and move can reduce discomfort, avoid chronic aching, and prevent some long - term problems.

·         Experiment with what is most comfortable. It may take you some time to adopt new, more supportive postures. but they should eventually become automatic.

Aches in the groin                    

·         These are due to the extra pressure and stretching.

·         The remedy is to practice standing squats and the exercises to loosen up around the hips and pelvic floor.

Anxiety and stress

·         After a hard day, for whatever reason, turn for help to your yoga.

·         Deep relaxation will calm fears

·         Deep breathing energy work will restore harmony and peace.

·         Energetic exercises will bring sense of well being and joy.

Muscle cramps

·         Cramps are caused lack of oxygen in the muscle

·         So do deep breathing and relaxation.

·         Other remedies are : sipping water slowly

·         Massage and press the points on the inside of the ankle or between the big and second toes.

Sleeplessness and exhaustion

·         Deep relaxation and energy breathing help to restore vitality when you feel tired

·         The energetic routines help to provide a reservoir of vitality for you to draw upon, so that you do not get tired so easily.

·         Use your own judgment do you need rest or exercise right now ?

·         You always need energy breathing ! It also helps you to sleep well.

Uncomfortably 'heavy' breasts

·         Sitting with the breastbone lifted improves muscle tone.

·         So does pressing the palms together at heart level.

·         Get a bra that supports your growing breasts

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