Premature birth or pre-term babies are babies born before 37 weeks of pregnancy. There are many reasons that can cause premature birth including poor nutrition before and during pregnancy, smoking or drinking too much alcohol during pregnancy, and some infections. If you have had a premature birth in a previous pregnancy, then it certainly increases your chances of delivering pre-term baby. For women, the postpartum period is extremely crucial in their healing and recovery. It is completely natural that this time involves moving through many changes, both emotionally and physically. Along with this, you are also learning how to deal with becoming a new mother. It’s important to try to relax in order to regain your full strength and enjoy your role of motherhood. Grand Master Akshar shared some tips and yoga poses with HerZindagi that can help in preventing premature birth. Take a look.
Monitor your Food Intake
Your body has undergone many changes during pregnancy and birth and you need to give yourself this time to recover. Along with giving your body plenty of rest, you need to eat a healthy diet too. The weight gained in pregnancy is in itself a source for your recovery and for breastfeeding.
After your delivery, following a nutritious diet can help you be active and able to care for your baby. Cut out high-fat snacks, oily, spicy and processed foods. Focus on a diet with plenty of fresh vegetables and fruits, balanced with proteins and carbohydrates. Switch to par-boiled rice as this is a healthier option than normal white rice. Fortify yourself with natural supplements with the help of Ayurveda. Avoid white sugar and consume plenty of boiled vegetables with your meals.
Keep yourself Hydrated
Along with balanced meals, you should drink more fluids if you are breastfeeding. It is common that most women will experience a good deal of thirst while the baby is nursing. To quench your thirst, water and milk are good choices. Try keeping a jar of water and some healthy snacks handy.
Yoga is a proven method for improving both physical and mental health. When you include a regular yoga practice, you can reduce anxiety, and improve your sleep. Practicing yoga regularly also helps improve your immunity aiding in a faster recovery. However, it is advisable to practice slow, and gentle yoga poses for 1-2 months after your delivery. Pranayama, meditation and asanas when done contribute to your overall well-being.
Yoga Asanas Amid Pregnancy
Ensure you practice safely under the guidance of an experienced teacher, and avoid postures that may be harmful to you at this delicate time. Practice these simple asanas slowly with breath awareness for 15-30 seconds each repeating up to 3 sets.
Tree Pose (Vrikshasana)
- Stand with 2 inches feet apart.
- Focus on a point in front.
- Exhale and bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perineum.
- Join your palms in front of your heart chakra.
- Hold this balance as you focus on a point.
- As you exhale, slowly bring the arms down and then the right foot down to rest.
- Repeat this with the other foot.
Happy Pose (Sukhasana)
- Keep your back straight while sitting down on a mat.
- First, stretch your legs.
- Now, fold in your left leg tucking it under the right thigh and then vice versa.
- Place your palms on the knees
Staff Pose (Dandasana)
- Sit down and stretch your legs out forward.
- Keep your back straight
- Join your feet together and activate your lower belly
- Engage your pelvic muscles, thighs and calves.
- Place your palms beside your hips on the floor to support your spine.
- Look ahead as you relax your shoulders.
Thunderbolt Pose (Vajrasana)
- Sit down on the mat
- Place your pelvis on your heels and point your toes outward.
- Keep your heels slightly apart from each other.
- Place your palms on your knees facing upward.
- Straighten your back and look forward.
Give yourself 2-3 months in order to heal completely. Meditate regularly sitting in postures like Vajrasana, Dandasana, Sukhasana etc. Practice gentle pranayama techniques like Anulom Vilom and Brahmari Pranayama- all these need to be done in Shanth Gati (slow speed). With these exercises, you can regain your energy, be vitalized and even enjoy better physical and mental well-being. Along with yoga, sleep and food play a major role so ensure that you remain sufficiently well-rested and are eating well.
Stay tuned to HerZindagi for more on yoga and pregnancy.