Yoga for Pregnant Women - 2nd Trimester

Introduction: 

• The second trimester of pregnancy is often called the "golden period" because many of the unpleasant effects of early pregnancy disappear. 

• During the second trimester, you're likely to experience decreased nausea, better sleep patterns and an increased energy level. 

• However, you may experience a whole new set of symptoms, such as back pain, abdominal pain, leg cramps, constipation and heartburn.

• Somewhere between 16 weeks and 20 weeks, you may feel your baby's first fluttering movements.

Precautions during 2nd trimester:

Growing belly and breasts: 

• As your body grows to nurture the baby, you may experience soreness and pain in your belly and breasts. 

• Well supported bras with wide straps or a sports bra can help ease the pain by providing adequate support. 

• Massaging your belly with natural oils and wearing snug maternity underwear can also help ease some of the discomfort.

Spotting during pregnancy: 

• Spotting or vaginal discharge in a sticky, clear or white appearance is deemed normal.

Headaches in Pregnancy:

• Headaches can occur throughout pregnancy and usually subside on their own. 

• While the headaches usually stop in the second trimester, you can try ginger tea, a massage and hot/cold compresses for some easy remedies.

Leg cramps during pregnancy: 

• Leg cramps can commonly occur in the second trimester and often after exercises or prolonged standing. 

• Stretching the calf muscles, wearing comfortable shoes, hot compresses, warm baths and drinking plenty of fluids can help ease them. 

• Also ensure that you stay physically active to lessen the cramps.

Cold during pregnancy: 

• The increase in hormone levels can cause nasal congestion, cold and nosebleeds. 

• Staying hydrated helps relieving the symptoms.

Pelvic pain during pregnancy:

• The growing belly and body can often lead to pelvic pain in your second trimester. 

• Exercising in water or simply enjoying a warm bath can help you relax and ease the pain.

• You can also opt for special exercises and pelvic supports to tackle the same and avoid strenuous exercises or lifting weights.

Rash during pregnancy:

• Natural and safe cleansing products and the right skin care routine can help ease some of these but you can always consult your doctor if they don’t subside in a few days or weeks.

Nausea, stomach cramps, indigestion & heartburn

• While most of these subside in the second trimester, some women do experience it throughout pregnancy. 

• Ginger lozenges, proper hydration and following some tips on eating right during pregnancy can help tackle the symptoms.

Urinary Tract Infections: 

• UTI is a common occurrence among many pregnant women. 

• Avoiding unhygienic places, keeping toilets clean and disinfection can help prevent these.

• However, if you do experience symptoms like urges to urinate frequently or sharp pain while urinating, it's better to consult a expert.

What to avoid during the second trimester: 

• With the worst of the nausea behind you, you might be feeling a lot like your old, pre-pregnancy self. 

• But now that you’re in your second trimester, there are a few more things you should steer clear of, including:

Sleeping or doing exercises on your back: 

 

• Some experts say that you should avoid lying flat on your back during pregnancy, since the entire weight of your uterus and baby will rest on your back, intestines and vena cava (the main vein that shuttles blood from your lower body to your heart).

Hot tubs and saunas: 

• Nothing sounds better to your aching, swollen feet than a soak in a nice, hot bath. 

• Unfortunately, hot tubs and saunas are definite no-no's during pregnancy, as is anything that raises your body temperature to more than 101 degrees F. 

• If you take a bath, use a thermometer to keep the water temperature lower — around 97 to 98 degrees F.

Raw or undercooked or unpasteurized foods: 

 

• Your appetite might be back, but you should still continue to avoid raw or undercooked seafood, eggs and meat. 

• You can celebrate with a medium-rare steak once baby has arrived.

Tips to be followed while practicing yoga: 

1. Be gentle with yourself and respect your body’s boundaries: 

• Your joints are beginning to loosen up now, so sink into yoga positions slowly and carefully. Hold poses only for as long as you're comfortable. 

• Take your time, and don't push yourself to the point of pain or exhaustion.

2. Listen closely to what your body needs: 

• Be aware that your slowly expanding belly will affect your sense of balance. 

• Practice standing poses, with support if needed. 

• Keep a chair or keep near to the wall, and make sure that you have the support nearby if you suddenly feels dizzy or weak.

• Learn and decide how to modify the poses so that you are in control of the practice.

• This will encourage you to listen to your body and build confidence in your ability to cope with your pregnancy.

3. Don’t strain your abdominal muscles: 

• Avoid poses that strain or put pressure on the abdominals like Navasana (Boat Pose) and Plank Pose.

4. Limit the time you spend on your back: 

• Avoid lying on your back, as it can put pressure on your inferior vena cava (the vein that returns blood from the legs to the heart) and reduce blood flow to your uterus. 

• It can also make you feel dizzy and cause shortness of breath and nausea. 

• Use a bolster or pillows to raise your upper body when you're lying down. 

• Or limit the time you're flat on your back to one minute, and roll over onto your side for 30 seconds between each exercise on your back.

• Use pillows to raise your upper body when you're lying down.

5. Be mindful of your belly: 

• Remember to twist with the help of shoulders, and modify forward bends by bringing your legs wider apart to make space for your growing belly. 

• This extra space will also provide greater stability during standing poses.

6. Explore new ways of practicing: 

• Most asanas can be modified for different body shapes and ability levels. 

• If you are missing back bends or inversions, talk with your prenatal yoga teacher and explore asanas that will give you the satisfaction of a contraindicated pose, but are less demanding on your changing body.

7. Practice with your baby: 

• Include your baby in the practice, especially during relaxation. 

• By the fifth month, you are very aware of your baby's movements. 

• Often, your baby will be more active during your quiet periods, so connect with your baby during relaxation poses. 

• It is important to rest and allow your body to recuperate after a practice.

8. Focus on the mental aspect of yoga over the physical: 

• By backing off from strenuous poses and concentrating on turning inward, you will enjoy the middle trimester much more, and you will prepare well for the intense focus required in labor and delivery and, eventually, motherhood

Yoga Module: 

 1. Vajrasana (Thunderbolt pose):  

• This asana enhances digestive system which increases the energy uptake. 

•  Alters blood flow and nervous system impulses in the pelvic region. 

• Relieves stomach ailments like hyperacidity and it is the only asana that can be practiced after taking meals.  

2. Matsyakridasana (Flapping fish pose) : 

• Stimulates digestion and relieves constipation.

•  It relaxes the nerves of legs and this is an ideal asana for relaxed sleep. 

•  It improves blood circulation. 

3. Marjariasana (Cat stretch pose) : 

• It is very helpful in toning the female reproductive system and muscles of pelvis. 

• This asana increases the flexibility of neck, spine and shoulders muscles which are essential for bearing down efforts during labour. 

4. Tadasana (Mountain pose) : 

• Stretches the entire spine and helps to clear the congestion of spinal nerves. 

• It also helps in developing physical and mental balance. 

•  It stretches and strengths the rectus-abdominus muscle which an accessory muscle for bearing down.

5. Bhadrasana (Gracious pose) :

• This asana benefits the digestive system and helps in relieving various stomach ailments.

• It helps in toning the muscles of female pelvic region.

•  Along with meditation, it relieves mental stress. 

6. Kati chakrasana (waist rotating pose) : 

• Tones up the muscles of waist, back and hips.

• It induces the feeling of lightness and relieves physical and mental stress.

7. Nadisuddhi Pranayama: 

• Works therapeutically for most circulatory and respiratory problems.

• Calms the mind

• Releases accumulated stress in the mind and body effectively and helps to relax.

• Helps harmonize the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality.

• Helps purify and balance the nadis - the subtle energy channels, thereby ensuring a smooth flow of prana (life force) through the body.

• Maintains body temperature.

8. Bhramari Pranayama: 

• It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.

• Gives relief if you're feeling hot or have a slight headache.

• Helps mitigate migraines.

• Improving concentration and memory.

• Builds confidence.

• Pranayama benefits in reducing blood pressure.

• Helps calm the mind in preparation for meditation

Mudras: 

1. Apana Mudra 

• Beneficial during labour to help facilitate contractions. 

• Also helps to cope up with pain 

2. Gyan Mudra 

 

• It represents purification of mind. 

3 Aakash Mudra 

• It can be used when setting intentions for pregnancy to stay positive and healthy. 

4. Pushan Mudra 

• It is very effective mudra for nausea, flatulence and feeling of fullness during pregnancy. 

Benefits: 

Asanas: 

1. It strengths the pelvic floor muscles and reduces muscle cramps during third trimester.

2. Increases the flexibility of spine

3. Tones up the lower body.

4. Increases stamina and relives backache. 

5. Improves digestion and relives constipation.

6. Improves blood circulation and induce relax sleep. 

7. Strengthens the bearing down muscles and helps in the expulsion of fetus. 

8. Relives physical and mental stress.

Pranayama: 

1. Provides extra oxygen to every cell and rejuvenates them. 

2. Tones up nervous system and improves emotional stability. 

3. Relives morning sickness and mood swings. 

4. Eliminate anxiety, fear and phobia. 

5. Increases breathing capacity, stamina and vitality which help in bearing down during the process of labour. 

Yoga mudras : 

1. Facilitate contractions. 

2. Effective in reliving nausea, flatulence and felling of fullness during pregnancy 

 3. Control intentions for pregnancy to stay positive and healthy

Pelvic Floor Strengthening Exercises

Introduction:

• It is also referred to as Kegel exercises.

• It was 1st described by Arnold Kegel for pelvic floor muscle strengthening.

Anatomy & physiology of pelvic floor:

• In 1555, Andreas Vesalius composed a record of the pelvic floor muscles, which he named "Musculus sedem attollens".

• This was subsequently supplanted by the more conclusive name of "levator ani" by Von-Behr. 

• The pelvic stomach, first so named by Meyer (1861) included crude flexors and abductors of the caudal piece of the vertebral section. 

• These muscles included coccygeus (likewise alluded to as ischiococcygeus), ileococcygeus and pubococcygeus and these three muscles were felt to comprise the levator ani muscle. 

• They start from the pectinate line of the pubic bone and the belt of the obturator internus muscle and are embedded into the coccyx. 

• Holl (1897), a German anatomist depicted that a portion of the pubococcygeus muscle strands, rather than embedding into the coccyx, circled around the rectum and to these filaments he allocated the name "puborectalis" or "sphincter recti".

• Apparently the puborectalis muscle starts from the center of mediocre pubic rami rather than from the pubic symphysis. 

• The puborectalis muscle is presently remembered for the levator ani muscle bunch and the expression "Levator ani" is utilized equivalently with pelvic stomach muscles.

Who should do Kegel Exercises?

• Kegel exercises are a great tool for many people, whether you’re wanting to reduce symptoms of urinary incontinence or you’re just looking to keep your pelvic floor healthy. 

• Increasing the strength and tone of the pelvic floor can help relieve many symptoms, such as a bladder prolapse, bladder leakage, and urinary urgency.

•  Kegels are often recommended for women or men whose pelvic floor requires better support. 

• Kegel workouts, like any other strength training program, can help to tighten up the muscles and restore their natural role in pelvic organ support and pelvic stability.

• However, it’s important to note that kegel exercises are not for everyone. 

• In fact, some people may even do more harm than good by doing too many Kegels.

• Some pelvic floor disorders are a result of the pelvic floor being too active or tense. 

• When this happens, it makes it hard for the pelvic floor to relax and rest completely. 

• This may lead to the pelvic floor being in a continuous overactive state.

Why is it bad for your pelvic floor to be so active or tense all the time?

• When your pelvic floor is continuously operating in an overactive state, it makes it harder for it to respond when you actually need it to contract, not only because the muscle is already fatigued, but because there is little range for it to contract further. 

• The muscle is already in a shortened state. 

• Therefore, clenching when you sneeze or trying to keep from having an accident when you really have to go may result in leakage because the muscles are less effective in their reaction to the situation.

• In these cases, doing Kegels for strengthening or improving tone is NOT recommended. 

• It’s hard to know if you have a weak pelvic floor, or an overactive pelvic floor without consulting a pelvic floor therapist, which is why it’s always recommended to see one prior to beginning any kegel exercise routine.

Early assessment: 

• It is common to forget about your pelvic floor. 

• Like any injury or illness, the early treatment is best. 

•  There are some signs that your pelvic floor may need to be assessed:

• Leaking urine during laughing, coughing, sneezing or exercising.

• Having the urge to go to the toilet but not making it in time.

• Difficulty emptying your bladder.

• The feeling of ‘heaviness’ or pain in the pelvic floor area.

• Your pelvic floor muscles may be stretched and weakened or too tight. 

• Many things including pregnancy, a long history of back pain, being overweight, heavy lifting, chronic cough or sneeze, prostate surgery and general aging cause pelvic floor problems. 

• If you are experiencing any symptoms or have concerns about your pelvic floor health then getting an assessment is the first thing you should do.

Procedure: 

• Contracting Your Pelvic Floor Muscles

• Focusing on the pelvic floor with more precision

• Relax the muscles of your thighs, buttocks and stomach and keep them relaxed. 

• Squeeze in the muscles around the urethra or front passage as if trying to stop the flow of urine. 

• (For women, also squeeze in the muscles around the vagina and pull them upwards inside the pelvis).

• Squeeze in the muscles around the anus as if trying to stop passing wind.

• Do not clench the buttocks, thighs or stomach.

• The muscles around the urethra and anus should squeeze up and inside the pelvis.

• Identify the muscles that contract when you do all these things together.

• Then relax and loosen them. 

Importance: 

• If you have a weakened or stretched pelvic floor then you need to strengthen it.

• Exercising your pelvic floor muscles is important for both men and women.

• Strengthening the muscles provides support for your bladder and bowel so that you have better control. 

• It can also improve sexual function.  

• Just like any other muscle the pelvic floor needs regular exercise to stay strong.

• The first step to exercising your pelvic floor is making sure you know where it is and how to activate it.

• An assessment is the best way to do this. 

• There are also a few simple things you can check at home. 

• The easiest way to identify your muscles is to stop the flow of urination mid stream while on the toilet. 

• This is not an exercise and should not be used regularly. 

• It is a simple quick test to see if you can activate your pelvic floor muscles.

• Another simple way to identify the pelvic floor is to sit upright with thigh and bottom muscles relaxed. 

• Now try to tighten the muscle around the back passage then release.  

• Complete this a few times to make sure you have the right muscles. 

• If you can’t feel a distinct lift of your pelvic floor or you can’t stop the flow of urination then you need an assessment with a physiotherapist. 

• An assessment will help you to identify the pelvic floor muscles.

• Once you know how to use your pelvic floor muscles then getting an idea of your current strength is the next step. 

• The best way to measure this is counting how long you can hold your pelvic floor activation. 

• This time will be different for everyone. Make sure your pelvic floor activation is strong and tight regardless of the number a seconds you can hold. 

• A good goal is to aim for 8-10 seconds with every pelvic floor activation. 

• Always relax for an equal amount of time before activating the pelvic floor again.

Signs of Pelvic Floor Strength Improvement:

Don’t be discouraged if you are not able to control your bladder as soon as you would like, but rather look for these signs as proof that your pelvic floor muscle exercises are working and that you are on your way to better bladder health:

• Longer time between bathroom visits
• Fewer “accidents”
• Ability to hold the contractions longer, or to do more repetitions
• Drier underwear, without the feeling of always being wet
• Sleeping through the night

• Women and men who have difficulty performing kegel exercises on their own may find biofeedback therapy helpful. 

• With professional instruction from a nurse specialist or pelvic floor therapist, many people experience significant improvement in pelvic floor muscle strength, tone, and function with a good regime.

• It's crucial to remember that incontinence and pelvic floor symptoms almost always have solutions and shouldn’t be shrugged off as normal. 

• You can try these exercises regardless of how long you have had your symptoms.

• Even if you have been experiencing leakage for as short as 1 month or as long as 10 years, it is never too late to try Kegels.

• Find time each day to “squeeze” it into your routine. Most of the time kegels will result in improvement of your symptoms. If you are not experiencing the desired effect, you may benefit from a consultation with a specialist. 

Special Acupuncture Points

                                                         SKY POINTS

Introduction:

• These are the points to be treated, when particular symptoms prior to "Yang Qi", not ascending to the head.

• These energy will not ascend past the abdomen.

• This is a group of ten points which have to be known in western acupuncture culture as "Window of Key Points".

• These points are uniquely qualified to address psycho-emotional issues.

10 Points:

• Stomach-09

• Large intestine-18

• Triple warmer- 16

• Bladder-10

• Lung - 03

• Ren-22 

• Small Intestine-16

• Small Intestine-17

• DU-16

• Pericardium-01

Benefits:

• To improve the flow of energy between the head and the rest of the body.

• To improve circulation to & from the brain.

 

YOGA FOR LOW BACK PAIN

Back Pain is a common potentially disabling condition usually treated with self-care. For chronic back pain, current guidelines state that yoga may be beneficial. It affects millions of people worldwide, and appears to be increasing in prevalence. It associated not only with pain, but also with increased disability, psychological symptoms & decreased quality of life. 

Myself Dr. Sugirtha, here to explain how yoga affects you both anatomically & physiologically.

Here are some ways that you can ease your back pain at home itself!

Back pain is one of the most common reasons when people started doing yoga.

Imagine a morning, you wake up and your back doesn't even pain a bit! 

such a reviving dream right?

Back pain has become contagious that everybody irrespective of their age or gender suffer with. Here's a best tip for relieving the pain.

YOGA !!!

You may never believe  that there are numerous types of yoga for relieving your back pain. It releases the tight muscles in your back & alleviates your pain.

In the vast ocean of health products & exercises created by a world of unhealthy or fit freaks, there do exist various other methods for relieving your back pain.

Anatomy of Back Pain:

Spinal anatomy is a remarkable combination of strong bones, flexible ligaments & tendons, large muscles & highly sensitive nerves.

LOW BACK PAIN:

soft tissues around the spine also play a key role in lower back pain. There are larger group of muscles that works together to support the spine, help hold the body in upright position & allow the trunk of the body to move, twist & bend in many directions.

1.SITTING POITION:

When working in a home office, our goal is to work in a way that minimizes stress on our bodies. There are two main things to consider to do this:

(1) we should work in “neutral postures,” and

(2) we should move and change positions frequently.

2. SLEEPING POSITIONS:

 By making simple changes in your sleeping position, you can take strain off your back.

If you sleep on your side, draw your legs up slightly towards your chest and put a pillow between your legs.

Use a full-length body pillow if you prefer...

3.LUMBAR STRETCHES:

It is also called as supine spinal twist.

There are 3 variations that could help you to ease your low back pain.

Roger Cole Ph.D., demonstrated that spinal twist relieves pain & improves sleep by relaxing the baroreflex, a reflex that maintains blood pressure.

Supine Spinal Twist Benefits & Precautions

• Stretches the back, hips, chest and shoulders.

• Lengthens the spine and energizes the body. 

• Massages the disks of the spine.

• Encourages fresh blood flow to the digestive organs and improves digestion.

4.CAT STRETCH:

It is also called as Marjariyasana.

Procedure:

• Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.

• Look straight ahead.

• As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?

• Hold the Cat pose and take long, deep breaths.

• Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.

Relaxation techniques 

• Yoga, tai chi, guided imagery or meditation can help you break the vicious circle of chronic pain. 

• The metabolic response to meditation, which is the opposite of the response to stress, would reverse the effects of stress on the body. 

• As for biofeedback, it can help you find ways to relax your body more effectively. 

• Electronic sensors measure various body functions, such as muscle tension, pulse rate and breathing rate, while you experiment with various relaxation methods. Over time, you will learn to consciously regulate your body’s stress levels without using sensors. 

• Cognitive-behavioral therapy has also proven to be very useful for chronic back pain. 

• It allows you to become aware of your emotions and offers tools to manage your stress.