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September 24, 2021 By GOQii 185 Comments

Important Exercises & Yoga Poses To Be Done During Pregnancy

In my first part of the blog, we got to know how beneficial it is to follow yoga during pregnancy. In this second part, I will tell you which prenatal yoga poses should be done to get fit during pregnancy and a good post-delivery recovery. Let’s dive into it!

Exercises & Yoga Poses To Do During Pregnancy

Before you begin, start with breathing. Close your eyes and breath in through the nose and breath out through the mouth continue for 3-5 minutes.

Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
As you breathe in and out, feel your hand over the diaphragm move out and in.

1. Cat and Camel

Begin on your hands and knees, knees under hips, hands under shoulders
Round your back up towards the ceiling, drop your head slightly, tuck in your buttocks
Come back to neutral position
Let your belly lower towards the floor, creating an arch in your back
Keep your head up slightly, with your eyes looking straight ahead
Alternate between poses

Make it easier: For painful knees, fold a towel or blanket under the knees. For painful wrists, place fists instead of palms on the floor.

2. Butterfly Pose

Keep the spinal chord and the neck straight
Breathe natural and easy
Bend both the knees
Bring the soles of the feet together and place them up to the crotch area
Grasp both the paws with your hands firmly
Do not allow the heel to be raised
Keep the torso above waist including keeping the neck straight
Place the elbows on the thighs
Inhale deep and press both the thighs downward with the elbows effortlessly
Remove your hands from thighs and try to raise the knees without any support; exhale breath

3. Kegel’s Exercises

It is done to tone up pelvic floor muscle. It can be done in any position sitting standing and lying down – whatever’s comfortable for you. Contract your pelvic floor muscles as you would to stop urine flow for 5 seconds and then relax the muscles for 3 seconds. This muscle fatigues quickly, so do only 5-10 repetitions at a time. Do not hold your breath and breathe normally while doing this. Repeat a set of 10 at least twice a day.

4. Goddess Pose

Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45-degree angle
Bend your knees deeply out the sides and sink your hips down to the height of your knees
Bring your arms out to shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here
Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged
Stay here for 30 seconds to one minute

5. Warrior Pose

Stand with both your feet roughly three feet apart
Place the right foot in front of the left foot
Hold your arms out to the side with your palms down and arms extended and straight
Turn your left foot out to the side and your right foot in
Lunge forward gently, bending your left knee as you keep your right leg straight
Hold the pose as your legs stretch
Return to the original position then switches legs.

6. Walking

Walking is a great way to become physically fit. If you have not been a fit person, then start with slow walks that are less strenuous to the body. Expecting women can start with slow walks for a cardiovascular workout. Walking for a few minutes every day is safe and easy. 30 minutes of walking, three days a week is a good routine. For best results, club it with 30 minutes of your favorite exercise.

Do try these exercises and yoga poses during pregnancy and let us know your thoughts in the comments below. For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

January 29, 2019 By Trupti Hingad Leave a Comment

Breathing Exercises During Pregnancy

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As you enter motherhood after conceiving, there are a lot of tips given to pregnant women on what to eat, how to stand, sit, how to sleep and so on.

But, one of the most important things to learn during pregnancy is how to breathe. The correct breathing technique makes a world of a difference because it helps every cell. Hence mother-to-be can master the techniques throughout pregnancy. Breathing is very important during pregnancy as it ensures efficient removal of waste from the body as well as get a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms the nervous system and induces a feeling of pleasant well-being.

One can learn the following practices throughout pregnancy so that at the time of labour they become second nature.

Let me list down the types of breathing that can be practised during pregnancy.

Equal Breathing: While standing, sitting or lying down, breathe in fully, slowly and rhythmically, without jerks, using the whole respiratory system of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on breathing in = life-giving air and breathing out. A feeling of peacefulness or quietness floods in. This technique has a great advantage to relax during labour. This gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic Breathing: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxation during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds. Do not use force or jerks while inhaling. It helps to deal with stress for the Mother-to-be. The diaphragm muscle is supposed to rhythmically massage the organs of the body. The massage gently encourages blood flow, lymph flow, nutrient delivery, and waste removal in the organs and all tissues of the body, including tissues in the womb. It also helps one deal with Shortness of Breath.

Chest Level Breathing: Place your hands on your chest, below your collarbone. In addition, you can have your partner place one hand at the same level on your back. Now breathe in and out through your mouth up to your hands, a shallow, slow and gentle breath. The rib cage and thoracic cavity expand to the sides, front and back for each inhalation and exhalation. Do about 10-12 breaths in 30 seconds. If you exceed 12 breaths, then slow down.

Jaw Level Breathing – “OUT”: The jaw level breathing entails simply saying the word OUT with stress on T. Do not worry about your breathing; it will take care of itself as you say the word. Count about 20-25 breaths in 30 seconds.

Rechaka Pranayam or Expulsion Breathing: Breathing out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breath out for double the count. Again, take one breath in and breathe out for double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the cervix is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times breathing in from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is to LET GO! You are in a partnership with your baby to help them to emerge gracefully.

The Second Stage of Labour: When the mouth of the uterus is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it in and push down hard as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it in and push as long as possible. Do these two or three times during a contraction. Between contraction, the mother should relax in abdominal breathing. Continue till the baby is out. Soon you will hear the cry of your baby.

During the Third Stage of Labour: This stage of delivery is of the placenta. Breathe normally. It usually separates and comes within five or fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well. There should be relaxed joyful feeling throughout.

Benefits of Breathing Exercise:

Calm deep breathing can help you deal with morning sickness in early pregnancy
Deep breathing can help you fall in deep and rejuvenating sleep. Deep breathing with active visualization of images of your muscle groups relaxing can put your body in a state of relaxation. After this, one can imagine the healthy growth of both the mother and the child to help you fall into a happy sleep.
Regular and proper breathing can help you deal with labour pain easily.
Breathing can help transport nutrients and oxygen well to the baby and result in healthy baby growth
Breathing can help you deal with, stress, depression, feeling low and unwanted advice from others during pregnancy as well.

NOTE: If you every feels dizzy during breathing practices, cover your nose and mouth with your palms and blow out once. Then breath normally. This will re-establish the proper balance of oxygen and carbon dioxide in your body and relieve dizziness if it is experienced.

January 4, 2019 By Dr. Viral Thakkar Leave a Comment

Safe Pregnancy

safe pregnancy

It is said that a child gives birth to a mother.

Bringing a new life in this world is a huge responsibility. The woman bears’ the responsibility of creating the new generation. It is sad to see that something so essential and pertinent is taken lightly today. And no wonder, that the instances of risk pregnancy have steadily risen.

You are at risk if you-

Have a history of chronic hypertension, diabetes, heart disorders, breathing problems, Hypothyroid
Your age is above 35 years
Smoke cigarettes, drink alcohol or consume drugs- before and during pregnancy
Malnutrition like anaemia
Mental health issues like stressful life and depression
Had complications like abnormal placenta position, fetal growth fetal growth restriction and Rh (rhesus) sensitization — a potentially serious condition that can occur when your blood group is Rh negative and your baby’s blood group is Rh positive.
Have a history of surgery on your uterus, including multiple C-sections, multiple abdominal surgeries or surgery for uterine tumours (fibroids)
Pregnancy risks are higher for women carrying twins or higher order multiples.

What can you do?

To ensure a healthy pregnancy for you and your baby’s health, ensure you prepare your body. Be sure that you and your partner both want a child. The mental state of a mother plays a very important role in the health of the baby and mother too, and hence the partner also should be equally involved. Nowadays we see a lot of couple marking as ‘WE’ are Pregnant as it is very important that both are involved together. Sit in a quiet place, contemplate and decide.

Eat right! Food rich in folic acid, protein, calcium and iron goes a long way to ensure a healthy pregnancy. If you love smoking and drinking, please adopt a baby! Spare the new life!

safe pregnancy 1

Get your body to move and groove! Exercise! Yoga and pranayama ensure holistic health and pregnancy is a part of it. However, if you are pregnant, consult your healthcare provider for appropriate yoga poses or any exercise.

Pregnancy or not, happy thoughts ensure good health. While you are eating right and exercising, include some smiles- you are in the process to get life into this world! Meditate for this and keep stress at bay!

A Specialised Tests which you want to know about!

Lab tests might be conducted for urinary tract infections and screen you for infectious diseases such as HIV, syphilis, etc.
Specialized or targeted ultrasound targets a suspected problem, such as abnormal development.
Amniocentesis can identify certain genetic conditions, as well as neural tube defects — serious abnormalities of the brain or spinal cord.
Chorionic villus sampling (CVS) can identify certain genetic conditions.
Also known as percutaneous umbilical blood sampling, can identify certain genetic disorders, blood conditions and infections.
Ultrasound for cervical length might use an ultrasound to measure the length of your cervix at prenatal appointments to determine if you’re at risk of preterm labour.
A biophysical profile is used to check on a baby’s well-being. It might involve only an ultrasound to evaluate fetal well-being or, depending on the results of the ultrasound, also fetal heart rate monitoring (non-stress test).

Some prenatal diagnostic tests such as amniocentesis and chorionic villus sampling carry a small risk of pregnancy loss. The decision to pursue prenatal testing is up to you and your partner. Discuss the risks and benefits with your healthcare provider.

Rush to the hospital if you have

Severe headaches
Vaginal bleeding
Pain or cramping in the lower abdomen
Watery vaginal discharge — in a gush or a trickle
Regular or frequent contractions — a tightening sensation in the abdomen
Decreased fetal activity
Pain or burning with urination
Changes in vision, including blurred vision

If you have any condition different from the norm, it is best to speak with your healthcare provider. Discuss nutrition, healthy weight or any ailment you might have. Your health care provider might also discuss your risk of having a baby with a genetic condition. If you are pregnant, do not take any medicine without the advice of your health care provider- allopathy, homoeopathy, ayurvedic or any pathy!

February 2, 2018 By Nilakhi Nath 3 Comments

5 Exercises a woman must do during pregnancy

Pregnancy brings a new meaning to the life of a Woman and it is a period of immense joy and excitement. Carrying a soul within you is a magnificent feeling. An angel within you gives you a new reason to live, to feel motivated, to get inspired and surely to smile and bless the world with all the positivity.

These 9 months are so special and important that people around you are as happy and concerned about your well being as you are. So, let me share some very important points to make your pregnancy a healthy and a happy one.

To keep yourself healthy during this period, you must remain active. Here are the 5 most important exercises a woman must do throughout her Pregnancy.

Walking: One of the easiest things to do to keep you active is Walking. The best part is that you do not require any equipment except for a pair of good shoes. It can be done anytime, anywhere and all throughout your pregnancy. Carry a bottle of water and off you go walking.

Stretching: It is one of the most important exercises a pregnant woman is advised to do by her doctor.The reason behind it is that during pregnancy certain muscle groups become weak due to inactivity also less movement of a muscle leads to shortening and tightening of the muscle. Hence, to avoid the shortening of the muscle or the muscle group, a woman must do stretching every day before and after her workout. Stretching the neck, back and chest and legs helps to relieve the aches and fatigue.

Butterfly Pose: Butterfly pose is a deep inner thigh and groin stretch. This is the stretch which is going to help you the most during the last stages of pregnancy and you will thank yourself for doing it every day during this period. Bend your knees and place the soles of your feet together. Slide the feet closer to your groin and allow your knees to widen away from each other towards the floor. Hinge forward at the waist and fold forward towards your feet while keeping your spine straight. Breathe deeply and hold the pose between 30 seconds to five minutes.

Cat and Camel Pose: This pose is helpful in maintaining the flexibility of your spine and also will be strengthening your back. Get down on all fours on your mat. Place your hands directly below your shoulders. Now lift your buttocks up towards the ceiling so that your lower back is concave. As you do this your head will lift up naturally towards the ceiling. Now round your back like the hump of a camel and roll your head towards your chest.

Child Pose: One of the most relaxing posse in Yoga. It is safe to be done in any stage of Pregnancy with some modifications. It lengthens the spine and also is a great hip opener. Come into the posture by kneeling on both knees at a slightly wide but, comfortable distance apart from one another. This distance should be wider than hips width. No need to obsess about the distance, you can always adjust once in the pose to whatever feels comfortable. Then sit on your heels (which should be facing up), and lean forward slowly with your body, walking your arms out long in front of you. Make sure you are breathing as you come into the pose and are not holding your breath, especially if you are feeling any sensation or even pain at this point. Keep breathing normally for as long as you are holding the pose. You can keep a pillow under your belly, knee and feet for a good support. Slowly walk your arms under you and release the pose.

These are the five most easy and beneficial exercises a pregnant woman must do to have a safe and healthy pregnancy.

Remember to have a word with your doctor before you start practicing any of the above mentioned exercises. Your doctor’s consent is must for your healthy pregnancy and a healthy baby.