7 New Mommy Mistakes That are Okay to Make

The best part of a woman’s life is when her little one enters this world and she becomes more than a woman – she becomes a mom. But ever so often mommies end up committing blunders that they many, including themselves, believe they shouldn’t. We at Prega News, India’s best pregnancy test kit are here to say that it is FINE to make these mistakes.

No pregnancy guide will tell you that you are wrong because everyone makes a mistake when it’s their first time being the best mommy in the world.

OVERLOADING ON BABY STUFF

New mothers tend to get carried away with buying everything that’s available on this planet for their baby. From bottle warmers to 10 extra pacifiers and more. From the moment they look up a baby calendar, they begin a buying spree – this is fine because you never know when that extra pram might come in handy.

WORRIED ALL THE TIME

You are done with the pregnancy tips, the pregnancy diet and now you have your little one with you. Now the worrying starts – from checking their temperature ten times a day to calling the paediatrician every second, new mommies worry – this is fine because your motherly instincts are kicking in and it’s a good sign.

PANICKING OVER BABY CRIES

One ear in your bedroom and the other ear on your baby monitor. A new mommy is ready to jump up at the slight whimper from their baby. This is fine – it is one of the foremost steps of understanding why your baby cries and what makes them comfortable.

MY BABY – MY TAIL

A new mommy never wants their baby out of their sight. They want the baby to be sticking to them always and never want to share. This is fine – after all he/she is ‘YOUR’ baby and you have all the right to be a bit sticky to them. Also babies love the attention.

DIAPER DISASTERS

You are bound to have countless diaper disaster. Forgetting to pack extras, putting them on backwards etc. This will happen and this is fine – Practice makes perfect and it’s okay to goof up. You weren’t born changing diapers – you were wearing them.

PACIFIER PANIC


Every mom tries their level best to get their babies out of the habit of using pacifiers and this can be a hard task. They feel that this is their life’s duty. This is fine – No one is judging you because you are trying to be the perfect mom and it takes time.

YOU’RE DOING IT WRONG

Every mother starts of thinking that they are doing everything wrong. Putting on diapers, feeding your baby, buying toys etc – everything is a potential mistake to happen. This is fine once again because you are bound to make mistakes. It is from these mistakes that you will become the perfect mommy.

We hope that you loved this article and it will help you become the best mommy possible. For everything else related to pregnancy diet, pregnancy tips and more, you can connect with us on our social channels on Facebook and Twitter. See you there.

5 Things to Do Before You Go into Labour

Motherhood is a life-altering step for a woman and the stages to reach Motherhood more often than naught, are some of the most daunting ones. From sticking to a pregnancy diet to reading a pregnancy guide, a soon-to-be mom will have to be aware of her new arrival and prepare well in advance.
But you shouldn’t worry too much as Prega News, India’s best pregnancy test is ready to give you the best pregnancy tips which you should know before going into labour.

BACK TO SCHOOL – CHILDBIRTH CLASSES


Perhaps the very first step that a woman can do is enrol for Pregnancy Childbirth classes. Search for qualified instructors where you can get the best knowledge regarding the arrival of your little one and how to cope with it. These classes often divulge information like breathing techniques and are great for letting off all that steam.

BASICS OF BREASTFEEDING


Breastfeeding will be an essential part of yours and your baby’s life in the initial stages. Brush up about all the vital steps you must take to keep your body healthy, the kind of pregnancy diet you should follow, regular exercise and more. It will help you ease into the process faster. For more info on some of the best breastfeeding positions, check here: https://preganews.com/5-best-breastfeeding-positions/

DELIVERY OPTIONS


Before you go into labour, don’t forget to choose the perfect delivery options for you and your baby. Finding the doctor you trust, her knowledge about pregnancy, her qualifications and experience in the field all help in the long run. The next step is booking the ideal hospital, something which is close to your home, easily accessible and has great/quick response rate. Planning will only make life easier.

GET PACKING


The hospital bag is something that is generally overlooked and mostly forgotten at home during labour. Make sure you have all the essentials ready and packed before the big day arrives. Here’s a great tip: Pack an extra bag and leave it in the car in case you leave the other one behind in a hurry.

PEDIATRICIAN


You are all ready to deliver your baby but did you check for a good pediatrician for him/her? Don’t forget to consult doctors and take advice on choosing the best pediatrician for your bundle of joy. It makes a huge difference knowing that your baby’s health is in good hands.
Did you like this article? Did it give you good advice about pregnancy? You can read many more great titbits about pregnancy care and pregnancy tips on our website. You can also connect with us on our social channels on Facebook and Twitter. See you there.

5 Best Breastfeeding Positions

Breastfeeding – the very mention of the term might send mothers into confusion as to how and where to start. Believe us when we say this, it’s natural but it also takes time for you to understand how and what position is best for you and your baby.
A lot of time, practice and error will lead to you completely comprehending the beauty of breastfeeding and you will be happier at the end of it all. Prega News, India’s best pregnancy test is here to help you about how to make breastfeeding a less daunting task without having to look for a pregnancy guide.

 

CROSS CRADLE – COMFORT

Mother’s give this position their very first preference as it is easier for them to understand what their baby is doing while latching. It is also one of the basic positions that mom’s prefer to use in public as it is easy and comfortable. To use this position, bring your baby across, tummy to tummy while your right arm supports his head and left arm your breast. A good way to add comfort is to utilize a breastfeeding pillow to ease the weight.

 

THE CRADLE – SIMPLISTIC

The cradle position is mostly similar to the cross cradle position. The only difference being that your right hand will be supporting your baby when they are breastfeeding. This position is a popular choice in the initial few weeks where you’re still trying to get a hang of the beauty of motherhood.

 

FOOTBALL HOLD – SUPPORTIVE


This position is often called the clutch hold due to the type of placement you make. As the name suggests, in this position you cradle your baby or tuck him under your arm to the side like football while supporting your breast with the other arm. This position is great for c-section moms as there is less rubbing on the incision. A pillow adds to the comfort as well.

SIDE LYING – RELAXING

Perhaps a less preferred position but a relaxing one for sure, this position should be attempted while in bed. Lie down on your side while your baby faces you. Your baby will nurse from the breast that is on the bed. The benefit here is that moms get a break from holding their baby and it helps with c-section moms as well.

 

UPRIGHT HOLD – SMART

This position needs a bit of work from the mother’s end but eventually is great to practice. Have your baby sit upright on your lap, support your baby with your arm while your baby is feeding and support your breast with the other. This position is closely related to the football hold as well.
We hope you enjoyed reading these pregnancy tips. To learn more about pregnancy and about pregnancy care, don’t forget to join us on our social channels on Facebook and Twitter. See you there.

 

6 Ways for New Mommies to Enjoy ‘Me’ Time

Your little bundle of joy has finally arrived and you couldn’t be more excited and more…..TIRED. It’s true that motherhood is a beautiful experience but it is also a tedious one and sometimes an extremely stressful one. This is something so many just seem to gloss over.

To cope with this stress and in order to ready yourself for the days ahead, Prega News has some absolutely amazing ideas that will help you unwind:

 

1. MEDITATE – DO THE YOGA

Yes, you probably did yoga when you were pregnant but believe us when we say this, “Yoga without that extra weight can really do wonders for you!” Leave behind the stress and ‘Breath’ – We know you probably hate the word right now but Breath in the relaxation and breathe out the stress and you will be fresh as a daisy in no time.

2. WORK OUT THE EXHAUSTION

A great workout session is the perfect way to wake up to. Your body tends to relax more and those extra stretches does wonders for your muscles and body. Earphones in, music on and the world is left behind for that hour that you decide to give yourself a much-needed workout. It leaves you feeling refreshed and ready for the day ahead. Just don’t get too enthusiastic lest you leave yourself feeling breathless at the end of it. Plus, you also lose that baby fat too.

3. CONVERSE AND CATCH UP

One of the best ways to take out some ‘Me’ time is to involve someone to share that time with you. We know it sounds ironic but it works. Call a friend or better yet video call your bestie and watch the magic unfold. Nothing feels better than talking to a close friend and discussing your favourite books, movies etc. Conversations are a form of expression and you will feel at ease once you can share your love for similar points of discussion

4. REJUVENATE YOUR SENSES

Start your week by scheduling a ‘Spa Day’. This is perhaps the best ‘Me’ time you can get all through the week. The soulful music, the pampering, the aromatic oils –  what more could one ask for? The best part about a spa session is that it is completely silent as you relax and float off to another world. Limit this activity to once a week otherwise the novelty attached to it wears down pretty soon.

5. SHOP THE STRESS OUT

Need we say more? Every woman’s ideal time to pampering herself is to splurge and get herself something new at the mall or her favourite bazaar. Shopping can be an excellent stress reliever though it might be short and since you are shopping alone, you tend to pamper yourself a bit more with that extra pair of earrings or a fancy lunch or even something as small as a nail spa.

6. SLEEP LIKE A BABY

That’s right. We saved the best for the last. Sleep because you need to catch up on it. Sleep your troubles away, your stress away and wake up to happiness every morning, evening or daytime. The best way to really delve into guilty pleasure as a new mommy is to find or rather make time to sleep. Sleep as much as you can because soon enough you will be needed by a little one who won’t be able to sleep without you by their side.

We hope you enjoyed this list and would love to hear what your ideal ‘Me’ time activities are. You can always log onto our Facebook page or Twitter page to hear the latest tips and tricks and loads of joy of being a mother.

6 Beauty Products to Ditch during Pregnancy

Every woman loves to look her best and feel her best. From styling to their makeup, they want it all to be on point. Makeup is an essential aspect of adding that extra bit of Oomph to their overall beauty. But when it comes to pregnancy, some of these beauty products can do quite a number on your skin as well as your baby.
Prega News wants to make sure that no beauty product leaves you with a scar whether literal or figuratively speaking. As we care for you and your little one, we have got a list of Beauty Products that you should avoid during your pregnancy.

1. Luxury Bath Products

No matter how much you love those luxurious bathing products which make you feel like an aroma queen during your bathing session, the fact that they are very harmful to you and your baby cannot be ignored. Bathing products such as shower gels or creams contain chemicals that can cause severe allergies. Instead of that, use products which are specially formulated for infants or products which are made from natural ingredients.

2. Nail paints/Nail colours

The huge variety of colours for nail paints definitely lures you to buy them, but you should not! Nail paints have high and dangerous chemicals as their ingredients which can cause serious problems. A survey has also found that people working in nail salons have a spontaneous rate of abortions and birth defects. So instead of getting yourself into trouble with those painted nails, go au naturel!

3. Skin Whitening

The products that you use over skin for lightening and whitening contains many harmful chemicals. The majority of the skin whitening products contains harmful chemicals like lead and mercury which not only darken the areas exposed to the products but also can cause skin cancer. So for the safety of your soft skin and your baby, ditch the chemical filled skin whitening products.

4. Chemical Hair Removal

Being hair free is another means of making you feel beautiful and there are various ways through which you go all hair free. But using hair removal creams especially over *those areas* will lead to some dangerous after effects. Hair removal creams contain thioglycolic acid which is used for removing hairs from your body and is very harsh and reactive for your skin. It will not only darken the area exposed to these cream but will also harm the little baby developing inside you.

5. Perfumes

It may come out as a shock but the perfume or deo that has been your signature fragrance is actually harming your body. Many perfumes and deos contain phthalates as carriers. Though there is a wide range of phthalates, out of which some may be less harmful but these ingredients have the potential for reproductive toxicity. Phthalates affect the growth and development of the fetus and are considered dangerous even with a slight exposure of it during pregnancy.

6. Hair Colour

 

Even though there isn’t any research or study present which shows that hair colors or dyes are harmful to your pregnancy, they can still cause some serious harm to your body. Hair colours have chemical substances which cause irritation and allergy in your body. It is highly recommended that you wait to colour your hair until the second trimester. As by then the critical stage of your baby’s organ development are completed. Also, make sure that the colour doesn’t come in contact with your scalp as most of the coloring agents are absorbed into your body system through the skin.

As the pregnancy is one of the best phases of your life, Prega News would never want anything harmful to happen to you or your little bundle of joy. Taking care of the usage of these mentioned beauty products will definitely be a step to keep you safe.
Check out the rest of the site for more useful pregnancy tips and information.

Pregnancy Cravings

Every woman who’s ever been pregnant will have unforgettable memories of those “pregnancy cravings.” While your pregnancy diet should be strict, here are a few cravings that is good for you, provided you ask your doctor first.

Chocolate

Pregnancy can be a draining time. You can feel tired and bloated so maybe chocolate cheers us up by releasing those feel-good hormones. Cocoa, which is used to make chocolate, also contains theobromine. This helps regulate blood pressure among pregnant women.

Ice cream or ice


In a survey of more than 2,000 pregnant women for a parenting website, 15% said they had a longing for ice cream. Ice by itself is a popular craving too. It seems to be the crunchy texture that’s the powerful draw.

Sweets and sugar


A common craving that could just point to the fact you are tired and need an energy boost, even if it’s short-lived. Pregnancy is hard work: carrying extra weight coupled with the emotional anxiety and often doing too much.
Giving into your sweet cravings occasionally won’t do you any real harm, however it is wise not to over-indulge as they have no nutritional value and are high in calories.
Sasha Watkins from the British Dietetic Association warns, “Sweets and sugary foods are high in calories and too much weight gain in pregnancy can increase the risk of gestational diabetes and high blood pressure.”

Fruit


A healthy craving and one to be encouraged! Fruits are packed with essential nutrients and full of fibre. They also contain all the vitamins and minerals that you and your developing baby need. Another great thing about fruits is that they are low on calories making them excellent for maintaining a healthy weight.

Curry


One in 20 pregnant women surveyed had a curry craving. Perhaps it’s the fact that for many women, curry is a comfort food. Also our changing palates may make us crave spicy foods.

Lemon


Lemons are an excellent source of vitamin C and have very low calories, while offering numerous vitamins and minerals. Some of these vitamins and minerals include calcium, phosphorus and magnesium, which are vital nutrients for the healthy growth and development of your unborn baby.

Check out the rest of the site for more useful pregnancy tips and information.

Top 4 Ways to Get Rid of Stretch Marks

Stretch marks are caused by your skin stretching as you put on weight during pregnancy. Pregnancy hormones also soften the fibers in your skin, making stretch marks more likely. This is a problem most pregnant women have to face.

You are more likely to develop stretch marks if you’re a young mom, you put on a lot of weight and expect more than one baby. If members of your family also have stretch marks or if you had stretch marks before pregnancy, then you stand a higher chance of developing stretch marks.

While there’s no way to prevent stretch marks (there are also no products on the market that can stop them happening, despite manufacturers’ claims) there are a couple of remedies that will work wonders on those pesky stretch marks.

Stretch marks are permanent. In the months following your baby’s birth, they will probably become paler than they were while you were pregnant. How they look in the longer term will depend on your skin colour, but they will become less noticeable.

You should see the changes in your body as an emblem of what they’ve achieved by carrying and giving birth to a baby. Hopefully, tapping in to these feelings will help you to be less troubled by any stretch marks that do develop.

But if you’re still not able to get your mind off of it, PregaNews has searched high and low for the best treatments for getting rid of stretch marks and present to you:

Oil

Massaging your abdomen area, belly, thighs, and chest with oils will help your skin to become smooth and you can see the desired results of reduced stretch marks. Some of the popular oils to be used for this purpose are olive oil, vitamin E oil, essential oil massage and castor oil.

Aloe Vera

This popular herb is a very popular natural way to diminish stretch marks. Apply aloe vera gel on the stretch marks. You get the gel from the market or you use fresh aloe vera. Squeeze out the gel from a fresh plant and apply it over the affected areas daily. It promotes healing and soothes your skin.

Sugar Scrub

A sugar scrub is another amazingly effective remedy for stretch marks. Mix 1 tablespoons of sugar with a few drops of lemon juice and a small amount of almond oil. Apply this mixture on your stretch marks. This scrub exfoliates your dead skin. Do this every day before take your bath and you’ll be amazed by the results.

Egg White

Eggs are a rich source of protein and the protein in egg whites rejuvenate your skin. Try applying whites on the stretch marks on a regular basis and see how the marks fade away.

Pregnancy is a beautiful time for every woman but the after effects that it has on your body and the toll that it takes can often lead to a lot of stress. Follow these easily available treatments and stop worrying about the stretch marks.

Other ways you can prevent stretch marks are lifestyle changes you can make. Try not to put on too much weight in pregnancy. Eat a healthy, balanced diet, which includes plenty of fruit and vegetables.

Cut out high-fat or processed foods that contain additives, salt and preservatives. These make you more likely to retain fluid, leading to swelling. Also, aim to drink at least 1.5 liters of water a day to keep your skin supple and well hydrated.

9 Tips for a Healthy Pregnancy

Now that the Preganews pregnancy test has confirmed you’re going to be a mother, it’s more important than ever to take care of yourself both physically and emotionally. You can boost your chances of having a problem-free pregnancy and a healthy baby by following these simple guidelines.

 

  1. Get early prenatal care

Good prenatal care is essential for you and your baby. Call your doctor right away and schedule your first prenatal visit. During that visit you’ll be screened for any conditions that might lead to complications.

If you haven’t yet chosen a doctor, it’s time to get started. Finding the right one can take a while. That is why we advise you to start looking for someone the moment you and your partner start trying.

 

  1. Watch what you eat

You should keep in mind that you’ll now be eating for two. Ensure that you get plenty of protein. You now need 70 grams a day compared to 45 grams before you got pregnant. And while your calcium requirement remains the same, it’s more important than ever that you meet it, which is a challenge for many women.

Talk to your doctor and start working on a diet that’ll help you and your baby.

 

  1. Exercise regularly

Following a proper exercise routine will help you get the endurance and strength to carry the weight you will gain during pregnancy. Exercising will also help you prevent or ease aches and pains, improve circulation in your limbs and handle the physical stress of labor.

Whether it’s Yoga, Pilates or any other exercise you prefer, it’s a great way to reduce stress as well. It will also ensure that getting back into shape after childbirth becomes easier.

Keep in mind, though, that you do not push yourself too hard. You should also remain hydrated. Talk to your doctor on what types of exercise is best for you.

 

  1. Get some rest

Ask any mother and she’ll testify how tiring it is to carry a child. The fatigue that you feel is your body’s way of telling you to take it easy. Listen to it. You need o give yourself a break and let your other responsibilities slide a little. Even if you are not able to sleep, then lie down and read a book or something.

 

  1. Cut back on the alcohol and smoking

While it is always a great idea not to smoke or drink, it is absolutely imperative that you abstain from drinking or smoking when you’re pregnant. These things will not just harm you, but they’ll increase the risk of your child having problems.

Whatever happens, Do Not Drink or Smoke while pregnant.

 

  1. Cut back on caffeine as well

The caffeine that you love so much, has no nutritive value and makes it harder for your body to absorb iron, something pregnant women are already low on. It’s also a stimulant, so it can make it even harder for you to get a good night’s sleep, give you headaches, and contribute to heartburn.

Limit your coffee drinking or consider switching to decaf. And check the caffeine content of other products you consume, like tea, soft drinks, “energy” drinks, chocolate, and coffee ice cream, as well as over-the-counter drugs, such as headache, cold, and allergy remedies.

 

  1. Eliminate environmental dangers

There are certain jobs that can be hazardous to you and your developing baby. If you’re in a job where you’re routinely exposed to chemicals, heavy metals (like lead or mercury), certain biologic agents, or radiation, you’ll need to make some changes as soon as possible.

You should also remember that some cleaning products, pesticides, solvents, and lead in drinking water from old pipes can also be harmful. Talk to your doctor about what your daily routine involves, so you can come up with ways to avoid or eliminate hazards in your home and workplace.

 

  1. See your dentist

Many pregnant women do not give importance to their oral health during the time they’re expecting. Keep in mind that hormonal shifts during pregnancy can make you more susceptible to gum disease. Increased progesterone and estrogen levels can also cause the gums to react differently to the bacteria in plaque, resulting in swollen, bleeding, tender gums (gingivitis). So, see your dentist for a checkup and cleaning now if you haven’t had a visit in the last six months.

 

  1. Take care of your emotional health

During pregnancy, most women feel like they’re on an emotional roller coaster. Keep in mind that if your mood swings are extreme, you might be suffering from depression – a relatively common condition.

If you feel low for more than two weeks and if you’re anxious, talk to your partner and/or get help.

We hope that these help you when you’re expecting, but you should keep in mind that all the content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Balance your work and motherhood. Ask us how.

One of the biggest challenges a working woman faces is balancing career and motherhood. Every working mom will attest to the fact that having to juggle their career and motherhood is one of the most complicated things they’ve ever done in their lives.

So, the important question – Is there a way around it?

The short answer is that you can’t — not all the time, anyway. What you can do, however, is plan and be flexible.

The key to balance is prioritizing and it’s about really taking those moments in life, especially to be a mother. Here are a few tips for keeping the balance when it comes to having a career and being the best mother that you can be.

Get – and stay – organized.

Having a solid schedule and an organized home are a working mom’s best friends. Keep in mind that your goal is not to have everything perfect but to control the chaos. Start preparing for the next day the night before. Prepare what you’re going to wear and take for lunch. In the evenings, have the meals planned for a week, write them down and stick to it.

Make sure that everything you need is properly placed. This way, you won’t waste endless hours looking for missing items. You’ll think more clearly and feel calmer when your surroundings are clean and in order.

Take a Breather.

We cannot stress the importance of making some time for yourself, enough. We get it that your time is extremely limited, but if you take out some time for yourself, you’ll realize that not only are you a lot calmer but also happier.

The stress that a working mother goes through is enough to take a huge toll on anyone. Whether it is getting someone to look after the kid for an hour each day or having your partner take up sole responsibility for an hour will refresh you and help you become an even better mother.

Maintain a Strong Network of Contacts.

If you feel that the world has dwindled down to just work and home, then you aren’t alone. Most working moms feel exactly the same. The solution can be to develop strong contacts with other women who are also trying to balance work and family. A strong support group can help you cope with common stressors in both areas of your life.

You should also work hard to maintain your business contacts. While priorities can change drastically after having a child, keep in mind that networking is extremely important for the future of your career. You may not have the time to stay in touch as often as you did before the baby arrived, but make sure that you do not wait for a long time to reconnect.

Ask Yourself What You Can Do Differently.

You’ve got to learn to ask yourself objectively: “What can I do differently to get more quality sleep-time and relaxation?” Ask yourself if you can break away at lunch to exercise at the gym or if you can fit in the time to read fun novels at night rather than catching up on paperwork.

It is important to know your own body – it will tell you if you’re not getting enough daily sleep or relaxation. You will want to avoid getting to a point where you feel completely burned out – many working moms do not realize that this may lead to a long-term physical condition which can permanently affect their lives. Bottom line: get enough sleep yourself so you can care for your precious loved ones.

Stay Connected to Your Partner.

One of the biggest problems working women face is maintaining their relationships with their spouses. It is crucial to remember that couple-commitments should be distinct from family relationships. Date night is important irrespective of the age of your children. This will ensure that your partner doesn’t feel ignored and it will lead to a more fulfilling and enriching relationship.

Working moms are amazing multi-taskers who fulfill many roles. We hope that these tips will help you out in your never-ending quest to find balance. At the end of the day, however, it is important that you give yourself credit about all you’ve done and accomplished.

Yoga & Exercises

Yoga Asanas or exercises are a good way of stretching and conditioning the body to change, for expecting mothers. Yoga has several exercises or postures which benefit a woman’s overall health, even when pregnant. These exercises (postures) are diverse in their execution and will tone and expand all parts of your body gently.

During the pregnancy period, yoga asanas act as a spiritual route to uplift your mood, keep you calm and healthy. Yoga also provides physical and emotional stress relief that your body needs throughout the experience of pregnancy.

Pregnant women also battle mood swings at different levels, fatigue and sickness, painful leg cramps and breathing problems, this is when yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.

The remarkable effects of these postures in pregnancy show the power of yoga by ensuring a smooth pregnancy, natural childbirth and restoration of body shape after childbirth.

Yoga can be very advantageous for pregnant women as it helps a great deal in breathing and relaxing, which can further help in adjusting to the physical demands of pregnancy, labour, birth, and motherhood. Another great idea would be to take a prenatal yoga class where a mom-to-be could meet other expecting women and embark on this journey together.

 

ADVANTAGES OF PREGNANCY YOGA EXERCISES

  • It helps in keeping stress levels in check It keeps the mind and body healthy and calm It helps in getting rid of edema (fluid retention) and cramps which are quietly commonly seen with women in their last months of pregnancy.
  • Increases the energy levels.
  • When done with pranayamas (yogic breathing), it helps to reduce nausea, morning sickness and mood swings.
  • Focuses on relieving tension around the cervix and birth canal.
  • Focuses on opening the pelvis to make labour easier and quicker.

 

BENEFITS OF YOGA IN POST-NATAL CARE

After normal childbirth there is looseness in the pelvic and abdominal regions. Also, as the lactating months pass, sometimes it’s seen that flab gathers around the breasts, abdomen, hips and thighs. A new mother is actively involved in taking care of her baby’s feeding, sleep, etc. All these factors combined together could lead to her suffering from post-natal depression too. This could also affect her mental and physical well-being.

A daily yoga ritual (even for 20 minutes) along with a combination of asanas, pranayams and relaxation techniques works as a perfect way to free oneself from all the woes of the post-natal period. One can do the asanas in the morning or evening.

We have segregated these yoga exercises into trimester-wise sequences. However, we would recommend that you follow these under expert guidance.

 

FIRST TRIMESTER (1st – 12th WEEK)

1. Ardha Titali Asan (Half Butterfly)
Sit with your legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Next, place the right hand on top of the bent right knee.

Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. When you breathe out, gently push the knee down and try to touch the floor. The trunk should not move. The movement of your leg should be achieved by the exertion of the right arm. Repeat this with the left leg. Slowly practice about 10 up and down movements with each leg. Ensure that you don’t strain yourself.

Advantages: It’s a wonderful practice for loosening the hip and knee joints, which shall enable a faster delivery.

2. Poorna Titali Asan (Full Butterfly)
Sit with your legs lengthened. Bend your knees and bring the soles of the feet together, keeping the heels as close to your body as possible. Next, completely relax the inner thighs. Clasp the feet with both your hands.

Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not apply any force. Repeat this for 20-30 times. Finally, straighten your legs and just relax.

Advantages: Helps to relieve tension from inner thigh muscles and removes tiredness from legs.

3. Supta Udarakarshan Asan (Sleeping Abdominal Stretch Pose)
Lie on your back. Interlock the fingers of both hands and place your hands under your head. Bend your knees, keeping the soles of the feet on the floor. When you breathe out, lower your legs towards the right, try to touch the knees on the floor. And at the same time, move your head towards the left, giving uniform twisting stretch to the entire spine. Repeat this on the other side by bending your legs towards the left, and head towards the right.

Advantages: Aids in getting rid of constipation, and improving digestion. Relieves stiffness of and strain on, the spine, which is caused by prolonged sitting.

4. Chakki Chalan Asan (Churning the Mill Pose)
Sit with your legs stretched out in front of your body, with approximately one foot distance between them. Interlock fingers of both your hands and hold your arms out straight in front of your chest.

Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice this 10 times in each direction.

Advantages: This asan is great for toning the nerves and organs of pelvis and abdomen, thereby preparing them for pregnancy. Helpful in regulating the menstrual cycle, it is an excellent post natal exercise as well.

5. Kashta Takshan Asan (Chopping Wood Pose)
Sit in the squatting pose with your feet flat on the ground and one and a half feet apart. Clasp the fingers of your hand and place them on the floor, between your feet. Straighten the arms and keep them straight throughout the practice. Elbows should be placed inside the knees. Raise your arms as high as possible, behind the head, stretching your spine upwards. Look up towards the hands.

Make a downward stroke. Expel the breath making a “Ha” sound and removing all air from the lungs. Hands should return towards the feet. This makes one round. Practice 5-10 more such rounds.

Advantages: It loosens the pelvic girdle and tones the pelvic muscles.

6. Marjari Asan (Cat Stretch Pose)
Sit with your buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising your head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upwards.

At the end of the exhalation, contract the abdomen and pull in the buttocks. Your head will now be between the arms, facing the thighs. This is one round. It could be done for 5-10 times. Be careful and make sure you do not strain yourself.

Advantages: This asan make the neck, shoulders and spine, more flexible. It helps in toning the female reproductive system. It is safe to be practiced during first 6 months of pregnancy.

7. Kati Chakrasan (Waist Rotating Pose)
Stand with your feet about half a meter apart and your arms by the sides. Inhale while you raise your arms to the shoulder level. Exhale and twist your body to the left. Bring your right hand to your left shoulder and wrap your left arm around the back. Look over the left shoulder. Hold your breath for 2 seconds, inhale and return to the starting position. Keep your feet firmly on the ground while twisting. Repeat this on the other side. Twist very smoothly, ensuring each twist is jerk-free. Do about 5-10 rounds of this.

Advantages: Tones the waist, back and hips. Induces a feeling of lightness and helps relieve physical and mental tension.

8. Tadasan (Palm Tree Pose)
Stand with your feet together and your arms on the side. Raise your arms over the head, interlock fingers and then turn your palms upwards. Place your hands over the head. Inhale and stretch your arms, shoulders and chest upwards. Raise your heels so that you come up on the toes. Stretch your whole body from top to bottom. Lower your heels while exhaling and get the hands on top of the head. Relax for a few seconds and repeat this whole round around 5-10 times.

Advantages: Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles, keeping the nerves toned.

9. Utthanasan (Squat and Rise Pose)
Stand erect on your feet, about a meter apart, with toes turned out. Interlock fingers of both the hands and let them hang loosely in front of the body. Slowly bend your knees and lower the buttocks. Straighten your knees and return to upright position.

Advantages: Strengthens muscles of the middle back, uterus, thighs and ankles.

10. Kandharasan (Shoulder Pose)
Lie flat on your back. Bend your knees, place the soles of your feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp the ankles with the hands. Raise your buttocks and crouch back backwards. Try to raise your chest and navel as high as possible, without moving your feet or shoulders. In the final position, the body is supported by the head, neck, shoulders, arms and feet. Hold the pose as long as it is comfortable. At last, release your ankles and relax.

Advantages: Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy. Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

 

SECOND TRIMESTER (13th – 26th WEEK)

1. Matsya Kridasan (Flapping Fish Pose)
Lie on your stomach with your fingers interlocked under the head. Bend your left leg sideways and bring the left knee close to the ribs. Make sure your leg remains straight. Swing your arms to the left and rest the left elbow on the left knee. In case this position is not comfortable, then rest the left elbow on the floor. Rest the right side of the head on the right arm. Relax in the final pose, and after some time, change sides. Bent knee and head may be supported on a pillow to make it more comfortable for yourself.

Advantages: It stimulates digestion and removes constipation. It relaxes the nerves of the legs. In the latter months of pregnancy, lying on your back may cause pressure on the major veins and block the blood circulation. In such circumstances, this posture is ideal for relaxing and sleeping. It also redistributes the excess weight around waistline.

2. Vajrasan (Thunderbolt Pose)
Kneel down on the floor. Bring your big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with your heels touching the side of your hips. Place hands on knees, palms down. Your back and head should be straight, but not tense.

Advantages: Enhances the digestive functions and can be practiced directly after meals. Relieves stomach ailments like hyperacidity which is one of the common discomforts felt by women during pregnancy. Alters blood flow and nervous impulses in the pelvic region and strengthens pelvic muscles. Assists women in labor.

3. Bhadrasan (Gracious Pose)
Sit in vajrasan (mentioned above). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet just enough to allow the buttocks and perineum to rest on the floor. Try to separate the knees. Do not strain.

Advantages: Enhances the digestive functions and can be practiced directly after meals. Relieves stomach ailments like hyperacidity which is one of the common discomforts felt by women during pregnancy. Alters blood flow and nerve impulses in the pelvic region and strengthens pelvic muscles. Assists women in labor.

4. Marjari Asan (Cat Stretch Pose)
Sit with your buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward. At the end of the exhalation contract the abdomen and pull in the buttocks. Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times. Be careful not to strain yourself.

Advantages: This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.

5. Hasta Utthanasan (Hand Raising Pose)
Stand with your feet together and arms on the sides. Cross your hands in front of body. Inhale and slowly raise arms over the head, keeping them crossed. At the same time, bend head slightly backwards and look up at the hands. Exhale and spread arms out to the sides at shoulder level. Inhale and reverse the movement, re-crossing the arms above the head. Exhale and lower the arms straight down in front of the body.

Advantages: Removes stiffness from the shoulders and upper back. The deep synchronized breath improves breathing capacity. Enhances heart health and improves blood circulation. Also, the whole body, especially the brain receives an extra supply of oxygen.

6. Tadasan (Palm Tree Pose)
Stand with your feet together and arms on the side. Raise your arms over the head, interlock fingers and then turn the palms upwards. Place your hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise your heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.

Advantages: Helps to develop physical and mental balance. The entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping the nerves toned.

7. Kati Chakrasan (Waist Rotating Pose)
Stand with your feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold your breath for 2 seconds, inhale and return to starting position. Keep your feet firmly on the ground while twisting. Repeat on the other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.

Advantages: Helps in toning of the waist, back and hips. Induces a feeling of lightness and used to relieve physical and mental tension.

8. Utthanasan (Squat and Rise Pose)
Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.

Advantages: Strengthens the muscles of middle back, uterus, thighs and ankles.

9. Meru Akarshanasan (Spinal Bending pose)
Lie on the right side with your left leg on the right leg. Bend the right arm, placing the elbow on the floor. Support your head on the right palm. Place your left arm on the left thigh. Raise the left leg as high as possible, slide the left hand to the foot and grasp the big toe. Repeat on other side.

Advantages: Relaxes the hamstring, inner thigh and abdominal muscles and stretches the muscles of the sides of the body rendering them stronger and flexible.

 

THIRD TRIMESTER (27th – 48th WEEK)

1. Ardha Titali Asan (Half Butterfly)
Sit with your legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee. Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 movements (up and down) with each leg.

Advantages: It is an excellent practice for loosening of hip and knee joints, which shall enable a faster delivery.

2. Poorna Titali Asan (Full Butterfly)
Sit with your legs outstretched. 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 thighs. Clasp the feet with both hands. Gently bounce the 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 the legs and relax.

Advantages: Useful in relieving tension from inner thigh muscles. Removes tiredness from legs.

3. Supta Udarakarshan Asan (Sleeping Abdominal Stretch Pose)
Lie on the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time, move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.

Advantages: It removes constipation and improves digestion. Also relieves stiffness and strain of spine caused by prolonged sitting.

4. Ankle Crank
Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the right hand. Crank the right ankle around in a large circular movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle

Advantages: This is very good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.

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