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Yoga while Breastfeeding - Benefits and Poses
Breastfeeding can be an extremely rewarding experience with the host of health benefits that it offers for both the mom and the baby. But nursing your baby can also be a challenging feat particularly due to the physical stress it puts on the body. Most nursing moms can experience posture issues leading to aching back, shoulders and neck. Understandably most new moms may contemplate doing gentle exercises as a way of observing self-care. One of the options can be yoga! Practising yoga regularly while breastfeeding can prove beneficial in easing the bodily discomfort associated with nursing.
Yoga Benefits during Breastfeeding
Yoga and breastfeeding can be a valuable possibility for lactating moms. But can you do hot yoga while breastfeeding?- Maybe not the best idea! It is advisable not to overdo things while breastfeeding lest it negatively impacts the milk supply. Performing yoga during breastfeeding can have the following benefits:
1. Posture Challenges
Nursing moms may spend a considerable time hunched over or in uncomfortable positions while breastfeeding their babies resulting in a backache. Also, the strain of holding the baby’s weight for a long time can further distress the spine and back. Various poses of yoga can be a good remedy for relieving back pain and misalignment possibly caused by breastfeeding.
2. Relief from Body Aches
Due to constant and extended hours of breastfeeding the upper body muscles of nursing moms can become stiff and sore. Yoga stretches can be advantageous for releasing tension in the shoulders and neck muscles and providing respite from pain.
3. Physical Health
Yoga focuses on right breathing which may aid in promoting the overall physical health of breastfeeding moms. Similarly, simple yoga poses can be useful in intensifying joint stability and in shaping the body of nursing moms back into balance which may have got affected owing to pregnancy and breastfeeding.
4. Mental Health
Carrying out yoga even for some time daily while breastfeeding can help in improving the mental health of nursing moms. Sleep deprivation, stress can take a toll on the mental state. Yoga may help calm the mind, alleviate stress and everyday worries thereby bringing in the much-needed relaxation when breastfeeding.
5. Cultivate Patience
Caring and nursing for a baby may require a tremendous amount of energy and patience from the breastfeeding moms. Yoga through its slow poses and concentration on each breath may help develop patience in nursing moms and help them to connect well not only to themselves but also to their baby.
Yoga Poses for Breastfeeding Mothers
Some helpful yoga poses for breastfeeding moms can be:
1. Cat-Cow Pose
The Cat-Cow Pose may help in reopening the chest and easing the tension in the spine. It can prove an effective counteract against the usual hunched up position that most breastfeeding moms adopt while nursing.
Place your body in a way that your hands and knees with your fingertips pointing to your mat’s top and knees hip-width apart.
Begin with the Cow Pose inhaling and letting your stomach drop towards the floor. Lift your chest and chin upwards with your gaze directed towards the ceiling.
Broaden your shoulders drawing them away from the ears.
Moving next to the Cat Pose exhale and pull your stomach towards your spine at the same time rounding your back and dropping your head towards the floor.
Inhale returning into the Cow Pose and exhale while coming back to the Cat Pose.
2. Downward Facing Dog
Downward Facing Dog pose provides a complete rejuvenating stretch. This pose helps ease stiffness in the back of the legs and stretches back and shoulders effectively. It also helps with better blood circulation.
Hold yourself onto to the floormat on your hands and knees. Place your hands a little frontward of your shoulders and spread your palms.
Curl your toes and on exhalation raise your knees away from the floor.
Keep your knees slightly bent while you straighten your arms to lengthen your torso.
Straighten out both legs and push against the floor trying to open the chest while you hold yourself in an A position.
3. Sphinx Pose
Sphinx pose helps in strengthening the spine and in reducing lower backache. Hence, a very apt fit for nursing moms. Here's how to perform this pose:
Lie face-down on your stomach with your legs stretched behind you, toes flat on the ground and chin resting on the mat.
Inhaling raise yourself up resting on your forearms which are placed parallel to each other.
Press your pelvis onto the floor and elevate your head and chest.
4. Bridge Pose
Bridge pose is a restorative posture which helps in corrective alignment of the body. It also helps in correctly stretching chest, spine and neck and also helps strengthen the legs.
Lay flat on the floor and bend your knees.
Place your feet firmly on the floor and exhaling lift yourself up pressing your feet and arms onto the floor.
Elevate your tailbone towards the pubis while lifting the buttocks away from the floor.
Clasp your hands below your body and keep your thighs and feet parallel to form a bridge.
5. Eagle Arms
Eagle arms pose may aid in firming up the shoulder joints and back muscles. It strengthens legs, knees and ankles and works well on the outer thighs as well.
Sit down with one leg crossed over the other. Extend your arms straight in front of you and cross them over one another.
Bending your elbows wrap your arms together so that the palms of your hands are pressing together.
Squeeze gently both your elbows while slowly lifting your arms up and down.
6. Extended Triangle Pose
This yoga pose is the archetypal standing pose among the different styles of yoga. It helps open the groin area and the hamstring muscles. It also supports the lower back
Stand with your feet apart and both your arms placed at your sides.
Move your right foot at 90 degrees angle and align your right knee cap’s centre to your right ankle.
Lift your arms sideways to shoulder-height and exhaling bend to the side so that the right-hand reaches to touch the right foot and your left arm is pointing towards the ceiling to form a triangle.
7. Upward Facing Dog Pose
This yoga pose helps in consolidating the core and arm muscles. Excellent for strengthening the back, spine, torso and arms.
Start with lying down on the floor face down and placing your arms beside your body.
Move your palms at the side of your lowest rib and fold your elbows.
Inhaling press your hands against the floor while you gently lift your torso, hips and knees off the ground.
Slightly tilt your head towards the back and spread your body weight across your palms and top of your feet.
8. Pranayama
Pranayama breathing or breath control can help ease stress and calm the mind.
Sit comfortably in a cross-legged position and close your eyes.
Use your thumb from your right hand to close the right side of your nostril. Deeply inhale through your left nostril.
Use your ring finger to close your left nostril as you release the right nostril and repeat the process.
Nursing your baby can be physically demanding especially during the early days when the baby tends to feed around-the-clock causing numerous health issues. Adopting yoga as a healthy lifestyle can positively influence the health and vitality of breastfeeding moms by helping them feel happier and more relaxed.
Also Read: Benefits of Postpartum Yoga Read more
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We Two Ours One - Is Having a Single Child Better?
Is having one child better? Well, it definitely has its advantages. But be aware, there are disadvantages too. To have one child or not depends on many reasons. Let us have a look at them.
There was a time when big families were considered to be the happy families. Of course, a lot of it attributed to high infant mortality rate, lack of family planning devices and lack of education. Then came the concept of the two-child family. But the 21st century has seen more and more people warming up to the one-child family concept.
Reasons Behind Popularity of One-child Families
Rise in Nuclear Families
The great joint family system is giving way to nuclear families. In the absence of grandparents and other elders to help in the household work, day-to-day life management and supervising children have become difficult. Hence, couples are opting for one child.
Career-oriented Women
More women are stepping out for work, nowadays, as they are ambitious and career-oriented. These alpha females not only marry late but also take their time in embracing motherhood. This phenomenon might sometimes lead to fertility complications or difficulty in carrying a baby full-term. And even when they do bring a child into the world, their work and ambitions take precedence, leaving them with less time and energy for child rearing.
Luxuries have Become Necessities
The needs of the family are growing. In the last couple of decades, the definition of necessities have changed. It is no more confined to food, clothing and shelter. Many luxuries have become necessities now. And the list is only growing every day with more technological advancements appealing to consumers.
Rise in Family Expenses
Earlier while family members were happy to share one vehicle, one bedroom or other luxuries, now everyone wants one of their own. The concept of sharing is dwindling. It is expensive to raise more children on limited income.
Influence of Education
With the spread of education, the social stigma of bearing a female child is wearing down. People are now more acceptable towards having a female child. Thus, bearing one child after another in the desire for a male child has taken quite a beating. People now realize the importance of a healthy child whether male or female.
So why should a couple opt for only one child? Is it better? What impact does it have on the child or the family?
Pros of Having Only One Child
Efficient Upbringing
With only one child to look after, parents can invest their time, energy and resources well on bringing up the child. For example, taking the child from one class to another, helping with his school assignments, attending his PTA, etc.
Less Financial Burden
Rearing children is expensive. The cost of education, special activity classes, medication, etc. can dig a big hole in the parents’ pockets. However, with one child, parents not only feel relieved but can also hire the best services possible in terms of good schools, classes, holidays and medical help.
Raising an Independent Child
Not having siblings, help develop the skills of problem solving and decision making in the child quite early. Without any company, he learns to entertain himself by taking up various activities like drawing, reading, etc.
Reduces Environmental Impact
Less people, less burden on the environment. Having one child will significantly reduce the impact on the environment in terms of use of natural resources like water, fuel, energy and creation of pollution.
Cons of having Only One Child
Loneliness of the Child
An only child can be a lonely child. If the child is raised in a nuclear family set up where his one or both parents are working, the child may miss human interaction and may feel the need for some company. In absence of proper care and intervention (for example, playdates with peers or enrolling in social skills classes like storytelling, drama & elocution, etc.), the child may become an introvert.
Lack of Social Values and Skills
Growing up with siblings, teaches a child important life skills like sharing, caring for another human being, placing trust, being responsible for others, having arguments and taking disappointments. If parents do not take care, the single child may turn out to be a self-centered and selfish adult.
Sole Dream Chaser
It is a known fact that parents chase their own dreams through their kids. In case of a single child, the entire burden will fall on him. He might be made to feel useless if he doesn’t achieve them. He becomes the sole bearer of the parents’ disappointment. He might also find it difficult to pursue his own dreams.
Burden on the Single Child
As the parents grow old, they might require constant care. The entire responsibility, both financial and emotional, of the parents falls on the child. It might be tough on him especially if he is living in another country or lacking sufficient means to support them.
Like with any other system, there are pros and cons for having one child. But at the end of the day, the parents need to take a hard look at their dreams and aspirations, and then choose what works best for them. Read more
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Yummy Mummy Shilpa Shetty - Fitness Tips you Can Use!
Standing tall at 5ft 8.5 in, Shilpa Shetty has a body anyone would dream of having. A stellar combination of genes and a devotion to fitness gives this leggy beauty her trim waistline and svelte figure. The great news however is that you too can be amazingly fit with the Shilpa Shetty diet and exercise routine!
A yoga enthusiast and fitness freak, Shilpa Shetty devotes her time and energy–when she’s not playing mum–to staying healthy and fit. Having been a volleyball player before stardom took over, fitness has always been a part of her life. Why not pick up a few tips from her workout and diet regimen?
Maintaining Post Pregnancy Figure Like Shilpa Shetty
Shilpa embraces all kinds of workouts to sculpt her body. Two days devoted to yoga, another two days devoted to strength training and the last day devoted to cardio comprises a typical Shilpa Shetty workout routine. Wait, don't let this overwhelm you. We have it simplified.
1. Feel good to look good
The Big Brother star maintains that workouts aren’t to look good but to feel good. One of Shilpa’s fitness secrets is weight training. She dismisses the notion that it builds up body mass resulting in a masculine appearance. For those who can’t fit a workout into their busy schedule, she recommends taking the stairs and walking to places. Something you too can do!
2. Eat right, not less
A foodie at heart, one of the best Shilpa Shetty diet tips is eating a healthy balanced diet. She also strongly believes in replacing all whites with browns, i.e. white bread, rice and sugar with their brown counterparts. Here’s what a typical diet plan of Shilpa Shetty consists of:
Her morning starts with amla or aloe vera juice
Breakfast is porridge and tea with brown sugar
Lunch includes dal and veggies with brown rice or chapattis made from different high fibre grains.
A tea lover, she has a cup of it in the morning and evening as well as a cup of green tea in the afternoon.
A salad, soup and chicken comprise the last meal of the day
One day in the week is set aside for sweet indulgences like kulfi, cakes and gulab jamuns
3. Start post pregnancy weight loss early
Shilpa Shetty’s weight loss plan after pregnancy started just four and a half months after the birth of her son. To begin with, she started cycling and walking to regain her stamina and muscle strength. 25 minutes, thrice a week, and three weeks later, she was back to form and training with weights. She now gets in an hour and 15 minutes of exercise five days a week.
4. Never give up on health
Shilpa Shetty has a message for all new moms out there struggling with weight gain post pregnancy: it’s to never let yourself go. Even if you can’t fit Shilpa’s fitness routine into your schedule, you can eat a balanced diet. Just make sure you aim for it only after four months post-delivery.
The actress and model stands out as a fitness icon and is an inspiration for many who aim to attain better health and wellness in their lives. Try incorporating Shilpa Shetty’s diet and exercise plan into yours and see the difference it makes! Read more
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Febrile Seizure - A Frightful Day When I Almost Lost My Child
It was a normal day like any other. Maullik, my youngest triplet was having a usual day. Bye-byes and a few kisses to his father who was leaving for office in a few minutes. He was fine till 9.15 am, had breakfast, played and fought with his two siblings. At 10.00 am, I noticed him shivering and when I checked his fever, it was 100.4° F. I gave him a Crocin and as a routine, he had his milk and took a long nap.
After a long nap, at 3 pm, he got up and asked for juuush (juice). He was fine and playing with the other two.He wasn't hungry and nodded a no for lunch. He came to me and sat in my lap and cosied his arms around me.I felt his body to be slightly warm and again checked his fever which was normal.At 4.15 pm, he asked for duuudu (milk). He finished his milk and lay down on the bed. Sensing that he was not well, I put him on my lap and he slept for a few minutes.
Then it happened in a blink of an eye. The active happy child of mine went still. He started frothing, started staring off into space. In an instant, I came to know that something wasn't right. I didn't know what was happening to him but I knew it was bad. He wouldn't respond to me, he wouldn't blink, he was barely breathing, jerking his limbs. He looked like as if he was choking. I immediately took him to my neighbour's house and she was very helpful.
We tried to revive him but it got worse. He got so worse that I thought I almost lost him. I immediately called up my paediatrician, Dr Ajay Wishwas and he guided me well about his status and told me not to panic and take him to the nearest hospital. Without second thoughts, one of my neighbours and my sister took him to the nearest hospital. On our way, he came out of the daze, suddenly vomited. But remained dazed again for a while.
I felt a little better that he was not lifeless but why this was happening to him was worrying me. We reached the hospital and the paramedics immediately took charge. They checked his temperature which had gone from normal to 102 within minutes. The doctors took his blood sample and gave him some medicines through intravenous injections and he immediately slept, which the doctor said is ok. The doctors informed us that he will be kept under observation for 24 hours at PICU. Some tests will be done to rule out anything serious.
After 12 hours an EEG was done which confirmed that Maullik had spiked a Febrile Seizure. The word seizure haunted me as I had never heard about it. This word had never been mentioned by any doctor. I had not read about it in any childcare books either. I came to know through the doctors and websites like WebMD and Mayo clinic that febrile seizure happens when fever quickly spikes. It can happen to babies from 6 months to 6 years of age. It usually happens on the first day of the febrile illness.
Febrile seizure is very common these days. Once Maullik had, I got to know through most of my friends that it had happened to their child as well. I hope nobody has to go through the scary experience of their child having a febrile seizure, but if you do I hope this article provides you with the forewarning so you know what is happening to your child and you don't panic the way I lost my control.
To bring awareness about this topic, I am sharing a few tips with you in case you have to go through this episode ever in your life.
Tips to Follow in Case You Face The Same Situation :
Place your child on the floor or any hard surface.
Don't keep holding your child tightly.
Don't shake the child or try to restrain the child.
Don't try to give any fever-reducing medicine or any kind of medicine once the child is in an active seizure.
Turn his head to the side to avoid any saliva from flowing back into the throat.
Don't put anything in his mouth.
Immediately take your child to the nearest hospital for medical advice.
Don't panic.
Don't clutch your child.
Let him breathe.
Don't overcrowd.
In case you have a younger child /twins /triplets, send them to a safe place. They should not panic and get hurt.
Check for how long the seizure occurred.
Once your child has been detected with febrile seizure these are a few tips to take care of:
The seizure is serious if your child is jerking only one limb or only side of his body.
The seizure can reoccur until the child turns 5.
The seizure should not last for more than 10 minutes.
It should not reoccur in 24 hours.
After a seizure, it's normal for a child to sleep, so don't worry.
Try to avoid high fever by giving your child the necessary prescribed medicines.
It's been 6 days since I went through the traumatic episode and I learnt our child is our life. Hope no one ever goes through what I went through. The reason for seizures is not known but it's happening to most children these days and the prime reason for this is the harmful radiations I feel.
So try to avoid giving mobile to your kids and avoid screen time at home or lessen the screen time. Spend quality time with your child avoid using mobiles when he is around. This is my personal experience. I would request all you parents out there to speak with your paediatrician to know more about the febrile seizure and its safety tips.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Pregnancy : Now its Time to Love Yourself for Your Baby's Health
The moment you came to know that you are pregnant you start loving yourself and also stared taking care of urself more.
For me pregnancy has never been a burden phase, I use to enjoy this phase with full swing. Some people have different opinion about pregnancy,they feel that you are sick. But that’s not true, for me this is the best phase of my life or rather I can say every mother’s life.
Earlier I had a miscarriage, I really got shattered because I started dreaming about my child. But after that I stood up and came up from all those negative thought. Then I decided to give extra time on my body, because now I know fitness is more importat than anything. So I lost 10 kg in 3 month.
On 14th feb 2018 I came to know that I am pregnant, I was so so so happy but I kept that happiness inside me as i am afraid of what happened in previous.
Now what happens is I get more protective and concerned about my health and more than that my baby health. What I found is when I am fit my baby do so well because my health is parallel to my baby health.
In my opinion or from my experience its all myth that only from juice and fruits your develop well, I never had any kind of juice throughout my pregnancy, I only had home made fresh food like dal chawal roti sabji..like normal indian food & what I found is it gives more energry than drinking juice. I had soups, salad and dal chawal alotz, as I get vomited whenever I had outside food.
That time I really get pissed off that why can't I had outside food but trust me it is the best thing happened with me that i didn't had outside food because it is so dangerous for baby health and mine too, as we donth know how they cook food wheather it is hygienic or not, it will create bacterial infection for which you get diarrhea so some more health issue which directly hampered your child development milestones.
One more thing is important during pregnancy is good atmosphere surrounded by good people. a women go through many harmonal changes so mood swing is so common in them. If you are concern for your child, firstly concern about urself because at the end u have only control on ur emotion and anger. Some people never understand that what women are going through meantally & physically, this time she only need is love & little bit concern not so overprotective but a sweet gesture that I am with you is enough for her.
In my case I am staying with my parents and my husband is on duty but I am so lucky that I got the best parents and a best husband too. My parents treat me like I am princess that time which I feel every girl deserve that, more than that a girl deserve a best husband too who supports her and stand with her in every situation. My husband is my best friend he has supported me so well and handled my all mood swings so well.
So for every women just enjoy this journey of being pregnant, forget everything just love yourself whatever the situation is for the sake of your baby because ultimately your baby health is important and this time will never came again.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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Dr Sameer awadhiya has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexpert
baby having nose block.. sleeping problem
what should I do?
Dr Sameer awadhiya
Paediatrician
2 hours ago
A. nasal blockage can be relieved by using nasal saline drops like nasoclear saline drops in thecg nose followed by nasal aspirator to take out the secretions very ghently
steam inhalation can also be helpful in this condition
Nikitha has added a new answer
Expecting Mom due in 2 months
2 hours ago
Q. At what month does the baby go from breech position to cephalic position?
Nikitha
Mom of a 9 yr 5 m old boy
1 hour ago
A. hello nearing your delivery it will happen.any concern then it would be better to check with your doctor and she will be able to guide you better on examination of the same and advise you accordingly which would be better and also safe
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
2 hours ago
Q. @ the time of birth baby weight 2.475kg but after completed 6weeks baby weight approx 3kg, why baby weight gain very slow, till breast-feeding milk and urinate 6-7 times and potty 2-3 times. can u please suggest why slow in progress in weight gain???
Read moreDr Vandan H Kumar
Paediatrician
2 hours ago
A. the average birth weight of neonates is about 3 kg.
during the first few days after birth, the newborn loses
extracellular fluid equivalent to about 10% of the body
weight.
most infants regain their birth weight by the age of 10 days. subsequently, they gain weight at a rate of
approximately 25 to 30 g per day for the first 3 months of life.
thereafter they gain about 400 g weight every month,
for the remaining part of the first year. x
an infant usually doubles his birth weight (taken as 3 kg) by the age of 5 months. the birth weight triples at 1 year and is four times at 2 years of age.
the weight of ca child at the age of three years is usually
five times that of the birth weight.
Manisha Singh has added a new answer
Trying To Conceive
2 hours ago
Q. #asktheexpert mera baby 3 month ka h use gas bhuat banti h is karan wo bhuat rota hai
Manisha Singh
Expecting Mom due in 1 month
1 hour ago
A. it's very common for babies having gas problem ...you should recommend your doctor for this
Sai Prasanthi R L has added a new answer
Trying To Conceive
2 hours ago
Q. Hi
what to give 6 months old baby to eat
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
1 hour ago
A. Hello dear! Once your baby completes 6 months you can start giving small quantities of semi solids like homemade cerelac, mashed bananas, apple puree, ragi and so on. Continue with breastfeeding. Keep Babyhug tummy roll on handy
Dr Muhsina has added a new answer
Expecting Mom due in 2 months
1 hour ago
Q. now I am in 30 weeks of pregnancy I have vomiting.I couldn't control what the reasons for this vomiting
Dr Muhsina
Expecting Mom due in 3 months
54 mins ago
A. Some women may have vomiting throughout their pregnancy. The most common reason for vomiting during the third trimester may be gastritis. Make sure you eat small frequent meals, preferably every 2 hours. If your baby's weight during checkups are adequate..u needn't worry much about this. You can also consult your doctor and take anti emetics and PPIs if the vomiting is bothering you or interfering with your daily activities.
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