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7 Yoga Poses to Avoid When Pregnant and Why
The importance of exercising cannot be undermined during pregnancy and yoga is one of the safest ways of staying physically and mentally fit during your pregnancy. Yoga not only helps you prepare physically for the upcoming labour and birth but it also helps in keeping you calm and relaxed throughout your pregnancy. However, you cannot do all yoga poses when you are pregnant. Here in the following article, we shall discuss various yoga poses that you should avoid during your pregnancy.
Why should you avoid some Yoga Poses during Pregnancy?
Your body is not the same during pregnancy because it is undergoing a lot of physical changes. If your body is changing then the exercising needs to change too, in order to be in sync with your changing body. Therefore, whatever yoga poses you were doing prior to getting pregnant can not only cause a threat to you and your baby, but you may also feel great discomfort and difficulty in doing these yoga poses. And it may cause some complications in different phases of pregnancy. For instance, in the first trimester, you should avoid deep abdominal twisting poses as it may adversely affect the implantation process. Hence, it is important to list down all the yoga poses to not do while pregnant.
Types of Yoga Poses that must be Avoided during Pregnancy
Your body is working hard during pregnancy and thus it is not the time when you should push yourself too hard. The aim of yoga during pregnancy is to increase flexibility, relieve stress and work on your breathing. It is advised that you should do as much as you can and if you feel like stopping or resting in between, do that and listen to the signals of your body. It is strictly recommended that you should consult your doctor before practising any kind of yoga poses during pregnancy. However, following are some of the prenatal yoga poses to avoid or the poses which are a complete no-no during pregnancy:
1. Jumping or Fast Flowing Poses
Jumping and fast flowing poses can put your body under loads of stress during pregnancy.
Why to Avoid
At the onset of your pregnancy journey there’s a lot going inside your body. It begins with conception when the implantation process begins and then the development process of the embryo. In your early pregnancy, too much jumping and fast poses may make you more nauseous. Therefore, it is best to avoid yoga poses that involve intense jumping and moving sequences. Restorative and grounding poses are beneficial during this time as it would not only help in the foetal development but also keep various complications arising during this time at bay.
Poses to Avoid
Avoid all yoga poses, which involves fast movements and jumping.
2. Compressing or Twisting Poses
Twisting, twirling or compressing poses can put undue stress on your abdominal region during pregnancy.
Why to Avoid
You will have to monitor your abdominal movements and refrain from doing any strenuous abdominal yoga poses. As the embryo attaches itself to the uterine wall, the formation of placenta begins and thus you will have to monitor your tummy movements. Any twisting movements can decrease the flow of blood to your abdominal region by compressing the nerves.
Poses to Avoid
Moon Pose, Boat Pose, Spinal Twist towards the Knees.
3. Vigorous Stretching Poses
It is important to pay heed to severe stretching poses as it may cause harm to your joints and ligaments.
Why to Avoid
As you move forward in your pregnancy, your body starts preparing for the labour and childbirth. This leads to your muscles and ligaments becoming more flexible than before. When you do any kind of extreme stretching yoga poses during your second or third trimester, you may end up hurting your ligaments or pelvic joints.
Poses to Avoid
Camel Pose, Fish Posture, Wheel Posture.
4. Lying Back Poses
Though these poses may appear less complicated any yoga pose that involves lying on the back may put pressure on the inferior vena cava.
Why to Avoid
Lying on your back in pregnancy may trigger the feeling of nausea, cause lower back pain, increase the blood pressure and also cause heartburns. Apart from this, the nerve in the back called vena cava performs vital functions during pregnancy, which is transferring deoxygenated blood from the lower part of the body back to the heart. Lying for longer durations on your back may harm this nerve and cause various complications.
Poses to Avoid
Corpse Pose.
5. Inversion Poses
Inversion poses can make you extremely nauseous and giddy during pregnancy.
Why to Avoid
Pregnancy makes you gain a substantial amount of weight to nurture your pregnancy needs and also of your unborn child. As your tummy grows, it will become difficult for you to maintain your centre of gravity and thus your body’s balance. Doing inversion poses in the second or third trimester of your pregnancy may cause extreme dizziness and you may even lose your balance. Both these situations can prove to be fatal for you and your unborn child.
Poses to Avoid
Shoulder or Headstand, Downward Facing Dog Pose.
6. Heated Yoga Poses
Heated yoga poses can cause an increase in the body heat and thus cause harm to your unborn baby.
Why to Avoid
There are some yoga poses, which are said to increase body heat. Such yoga poses should be completely avoided in all the trimesters of pregnancy. These poses not only elevate the body heat but such poses may also cause dehydration during pregnancy.
Poses to Avoid
Bikram pose.
7. Prone or Belly Down Poses
As you move ahead in your pregnancy journey, you will find it difficult to lie on your tummy and thus any yoga poses involving lying or bending down from the tummy may be harmful.
Why to Avoid
As your baby grows inside your tummy, it tends to squeeze your internal organs and any kind of extra stress by bending down from the tummy or lying on your tummy may put extra pressure on your abdominal region. This may neither be good for you or for the baby growing inside you.
Poses to Avoid
Swan Pose, Cobra Pose, Bow Pose, Locust Pose.
Exercising is important during pregnancy but more than that it is you and your baby’s well-being that holds priority. Therefore, do not challenge yourself and do things that your body cannot cope up with and a strenuous yoga workout is one of them. It is important that you consult your healthcare practitioner before following any exercise regime and also know about various yoga moves to avoid during pregnancy. For the best interest of your baby, it is advisable that you take help from an expert in doing various yoga poses during pregnancy. Apart from this, it is important that you drink enough water to keep yourself well hydrated. Get cues from your body and if anything makes you feel uncomfortable, do not push yourself to do it.
Also Read:
Exercises to Avoid in Pregnancy
Abdominal Exercises in Pregnancy Read more
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10 Benefits of Drinking Black Coffee
You may be well aware that black coffee helps in weight loss. But there's more to black coffee, which you might not know. Black coffee brings with it a host of various health benefits and also helps you live longer. You'll find yourself powering through harder workouts, staying on your toes effortlessly and being mentally sharper - ready to tackle anything that comes your way.
A hot cup of black coffee isn't just for show. There are many science-backed advantages of drinking black coffee in the morning and we'll tell you exactly what's so good about drinking it.
10 Health Benefits of Drinking Black Coffee
Thinking of adding a cup of piping hot black coffee to your morning routine? You will want to add a few more cups once you find out the benefits of drinking black coffee. Here are 10 surprising health benefits of drinking black coffee and why you should start drinking it today.
1. Boosts Memory
Black coffee is loaded with antioxidants and nutrients that benefit your brain. From keeping your nerves young and healthy to rewiring your brain a lot faster when it comes to learning new things, a cup of piping hot black coffee can help you a lot. It can reduce the risk of Alzheimer's by 65%. From faster recall times, better retention rates, and an efficient working memory, black coffee will do all this and more for you.
2. Boost Your Energy Levels
Drinking black coffee can also boost your energy levels. Your epinephrine levels get a boost with black coffee which means your adrenaline takes a leap. This means your body is better able to adapt to physical stress. You'll find yourself powering through your gym sessions and your recovery times will be faster. Besides that, your dopamine levels get regulated and that means you won't be feeling mentally exhausted after the workouts, making it a perfect beverage for those busy days when you don't want to take it easy.
3. Protects Your Liver
Your liver is responsible for so many of your bodily functions and keeping your liver functioning well is key to optimal health. From eliminating harmful enzymes to preventing conditions like liver disease and alcoholic cirrhosis, having 4 or more cups of black coffee does this and more, keeping those liver diseases and chronic conditions at bay.
Drinking moderate amounts of black coffee every day has been shown to lower the risk of fibrosis and liver disease. It can also help prevent liver cancer.
4. Boosts Your Metabolism
Black coffee can help boost your metabolism naturally by up to 50%. Take it 30 minutes before your workout and you'll notice how it helps your body use its fat stores instead of glycogen to fuel you. This also means you end up burning more calories and keeping that weight off for good. So, yes - the benefits of black coffee for weight loss are true. And since you also happen to recover faster post-workouts, it also means you can go for a few extra rounds.
5. Improves Your Cardiovascular Health
Although black coffee raises your blood pressure levels temporarily for a brief period of time, it does wonders for your heart health. It boosts blood circulation, reduces inflammation, and even lowers the risk of stroke. However, for those with irregular heart rhythm, caffeinated energy drinks should be avoided. Another precaution to note is not to take black coffee with high doses of herbal supplements for the fear of any interactions with the supplements. If you have chronic hypertension, you should consult with your doctor and check your blood pressure to find out if you are caffeine-tolerant.
6. Good Source of Antioxidants
You've likely heard of the benefits of ingesting a variety of antioxidants in your body. Antioxidants are compounds which beat inflammation, protect organs from damage resulting from oxidative stress, and keep your immune system strong. Black coffee is loaded with these and some of the notable Vitamins it contains are Vitamins B2, B3, B5, Manganese, Potassium, and Magnesium.
7. Lowers the Signs of Ageing
Drinking black coffee can make you look younger and radiant. You age more gracefully and the plus side is that your mind remains razor sharp too. Since it boosts dopamine levels naturally, it leads to a better mood and improved cognitive performance as a result.
8. Lowers the Risk of Diabetes
Type 2 diabetes is a chronic lifestyle condition that affects many people today and leads to fatalities. When you start drinking black coffee early on, it can lower your risk of this disease. Just two cups a day is enough to get your body reeling in on its benefits. One of the other advantages of black coffee is that it boosts your insulin production, thus keeping your sugar levels in check. You can drink caffeinated or decaffeinated coffee. As long as it's black and is taken without milk and sugar, it's good for your health.
9. Detoxifies Your Body
Drinking a lot of black coffee literally makes you detox faster since you end up urinating a lot. This flushes out the toxins from your organs, cleans your colon, and lifts up your energy levels too. Besides the detox effects, the good news is that it also cleanses your stomach.
10. Helps Fight Depression
One of the biggest reasons to drink black coffee is that it works as a natural tonic for depression. It gives you the cognitive benefits by making you feel good, which in turn, makes you think clearer. The feel-good hormones in your body get a boost and by drinking a few cups of black coffee, you get ready to face whatever life throws at you.
The key takeaway here is that black coffee is a superfood in its own league. But no amount of superfoods will do good for you if you don't follow a healthy diet. Start by eliminating or cutting down on the processed foods you consume. Eliminate toxic people from your life, stay positive, and get that sweat running through exercise. These tiny lifestyle changes coupled with black coffee in your nutrition plan will make a difference in the long run and you'll notice it too.
So, what are you waiting for? Start adding a few cups of black coffee in your routine and watch how your energy levels and cognitive performance improve.
Also Read:
Green Coffee for Weight Loss
Can Coffee Cause Acne?
Is Coffee Good or Bad for You? Read more
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How to Teach The Pronouns I and You to Preschoolers
Your baby is growing up to a point beyond “mumma” and “dadda”. Now he recognises people and objects well but can't seem to wrap his head around the difference in pronouns. Here is how you can help your child understand the difference and the correct usage of “I”, “you”, “he” and “she”.
Is your child mixing up his me’s and you's? Have you been trying hard to teach him the difference and failing? Don’t fret, this is completely normal and we've got just the solution for you to easily teach your child his pronouns.
1. Getting Started
Language is a challenging milestone for all children and learning grammar is definitely not the easiest thing. Pronouns are confusing to a child because when you speak to him you refer to him as “you”. Your child with his natural tendency to mimic, will also refer to himself as 'you'. To tackle this mimicking, you need to point at your child and say “me” over and over till he mimics. At the same time, it is important to still refer to him as “you” while speaking to him.
2. Difference Between Boy and Girl
When a child understands the difference between “he” and “she” it gets a lot easier to learn pronounces in all their tenses. You can start by asking your child through pictures “Is that a girl or a boy?” You can use family or friends’ pictures or even characters from books. Keep practising this till your child gets the difference. To make it more interesting you can add a points system and a reward for correct answers. ||
3. Using Pronouns in Sentences
Once your child can recognise the difference between a girl and a boy, you can begin to teach him to use pronouns in short phrases. Ask a question like “who wants this chocolate?” and your child will respond with an “I want it.” This may take some practice before you can move on to sentences. You can continue showing the child pictures of people doing activities. You can say things like “he is riding a horse” and then ask your child “Who is riding the horse?”
This entire process takes time so it is important that you do not lose your patience. It is also important to resist the urge to correct your child every time he is incorrectly using pronouns. That may put too much pressure on him. Have faith in your child and be there to tell him the right usage of pronouns. Once he gets the hang of it, you will realise that patience was the key all along. Read more
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How to Use Keto Diet for Weight Loss - Tips and Diet Plan
Losing weight is a major concern that a significant chunk of the world population is facing in the present times. Where some may opt for excessive or rigorous workout regimes, others may opt for strict diet plans. Keto is one such diet that is vastly gaining popularity among people who are looking for ways to lose weight. Read this post and find out how you can incorporate this diet to lose weight.
What is Keto Diet?
The rules of the keto diet are simple; one has to remove as many carbohydrates from the diet as possible and replace it with more amounts of fats and proteins. In simple words, if you wish to follow this diet, then 70 to 75 per cent of your diet should consist of fats, 10 to 15 per cent of the diet should contain proteins, and the rest may consist of carbohydrates. Therefore, keto diet aims at reducing carbohydrates from your diet, or this low-carbohydrate diet aims at changing your body in such a way that the body depends on fats for energy and thus starts burning more fats. This diet alters the metabolism, and the body’s energy source gets shifted from glucose to fats, this process is called ketosis. The diet also works on the principle that fats and proteins are food groups that help you feel satiated and fuller for a longer period of time and also are a great source of energy. Every day, there are more people opting for this diet to lose weight and for becoming fit.
How Keto Diet is Beneficial for Weight Loss?
Obesity is taking a toll on people all over the world, and it also lays the foundation to some of the serious medical issues. Opting for ways to mend your diet is a great step in getting fit. Here are some reasons that may help in explaining how keto diet is beneficial for weight loss:
1. It Suppresses Your Appetite
Including more fats and proteins in your diet helps you feel satiated and thus reduces hunger pangs. Changes in hunger hormones such as leptin and ghrelin help in suppressing the appetite.
2. It is Easier to Follow
Unlike other staunch diets that require you to let go of your favourite foods thus making it hard to follow, keto does not do that. With this diet, one can lose weight by eating yummy and healthy food.
3. It Helps Your Body Burn More Fats
The changes in your diet bring in significant changes in your metabolism. The changed metabolism helps in faster burning of fats, even when you are doing your daily chores, resting or exercising.
4. Lesser Fat Storage
Because your body is relying on fats for energy, this means there is lesser fat storage in the body. Also, according to a study, it has been observed that this diet helps in reduction of lipogenesis that is the conversion of sugar into fats.
5. Helps in Improving Insulin Sensitivity
This diet helps in improving metabolism and fuel utilisation by the body by improving the insulin sensitivity of the body.
6. Because of Food Elimination
Because this diet needs you to reduce your carb intake, your food options get limited. This way your calorie intake gets reduced, which becomes one of the substantial weight-loss contributors.
7. Because of Increased Protein Intake
Some keto diets aim at increasing the protein intake, and a high-protein diet leads to more weight loss benefits.
8. Because You Can Exercise More
High-fat diet helps you feel more energised. Increased amounts of energy can be effectively utilised in working out or exercising and thus aiding the weight loss process.
Tips to Follow Keto Diet
Keto diet can show effective results if it is followed with care and dedication. Here are several tips that you should keep in mind while following a keto diet:
1. Stick to the Plan
If you have been relying on a high-carbohydrate diet all your life, switching to low-carbohydrate and a high-fat diet can get pretty challenging. It is important that you plan your diet well, instead of going unplanned. Once you have your diet planned, it is easier for you to stick to the diet.
2. Try to be Consistent
Any diet works only if you are consistent with your efforts. Stopping your diet mid-way or cheating with your diet may not get you the desired results.
3. You May Include Supplements
It will be a good idea to support your ketogenic diet with supplements. The supplements will help in boosting the process and achieving the results. Some of the supplements may include, coconut oil, MCT oil or ketone salt, etc.
4. Maintain Your Fluid and Mineral Balance
This diet may sometimes take a toll on your mineral and fluid balance. You may include magnesium supplements, add salt to your diet or take electrolyte to compensate the same.
5. Do What You Like
Following a diet that you do not like is something that you will find hard to maintain. Therefore, you should opt for the dietary choices that you like or are as per your preference. This will help you be on track.
6. Monitor Your Progress
Keep checking your progress on a regular basis to establish how much improvement you have made. Watching yourself changing for good will help you in staying motivated and positive about your dietary plan.
7. Be Experimental
You need to get experimental with your diet. This is because after you learn your limitation, you need to bring in changes to your present diet and get experimental with it. For example, if pasta is your favourite meal, you can look for ketogenic ways of making pasta. Doing this will keep you happy and satisfied with your dietary choices.
8. Include Green Vegetables
A high-fat diet is high on calories too; therefore, you should include a lot of green vegetables that are low in crabs. Doing this will keep you feel fuller.
Following these tips may help you in gaining the best from your diet. The idea is to follow the diet religiously for obtaining maximum benefits from it. You may get your urine or blood samples checked on a regular basis to see if you can keep up with your low carbohydrate diet.
Ketogenic Diet for Weight Loss Sample Plan
Here’s a sample keto diet plan for weight loss for Indian vegetarians or a ketogenic diet for weight loss menu for Indians:
Time
Meal
6 to 7 AM
One glass vegetable juice (preferably bottle gourd)
9 AM
Soy flour and quinoa chapatti with paneer bhurji
11 AM
A bowl of cucumber salad
1 PM
2 Quinoa chapatti with broccoli sabji
5 PM
1 cup green tea and half cup roasted chana
7 PM
2 tablespoon peanuts
9 PM
Spinach bhaji, soy flour and quinoa chapatti with a green salad.
Are There Any Side Effects of Keto Diet?
Keto diet aims at making some severe dietary changes and thus can lead to certain complications. Here are some side-effects that may occur:
You may lose excess water in the form of urine from your body because your body is burning excess glucose stored in your muscles and liver. This can make you feel dehydrated.
You may feel drowsy or giddy because your body is not only losing fluid, but it is also losing sodium, potassium and magnesium from the body, which may trigger the feelings of light-headedness.
The sudden changes in diet can fiddle with the blood sugar levels and make them extremely low.
The extreme dietary changes may take a toll on your digestive health, which may lead to constipation and other digestive issues.
Reasons You May Not Be Losing Weight On Keto Diet, Despite Your Best Efforts
Though keto diet is straightforward and easy to follow, however, sometimes this diet may not help you yield the desired results. Well, this may happen due to some of the following reasons:
1. You May be Gobbling Down Too Many Calories
The basic idea of this diet is to include more fats but sometimes people may pile up on so many fats without even checking on the calorific intake. It is equally important to keep your calorific intake under check, or else the diet won’t work.
2. No Ketosis Happening
Your body needs to mend the metabolism and shift towards burning fats instead of carbohydrates, also known as ketosis. Sometimes, people may be blindly following the diet without keeping track of what they are consuming, which may hinder ketosis.
3. More Protein Intake
You may be on a low carbohydrate diet but if you are consuming more amounts of protein, that may also defeat the purpose of the diet. Remain within your dietary limits of consuming protein for the diet to work well.
4. More Carbohydrates
Including more than required amounts of carbohydrates can take you back from where you started or derail your entire efforts. Maintain your carbohydrate intake, or else you may not monitor any changes in your weight.
5. You May be Eating Less
Because of your dietary restriction or to be in sync with the diet, some people may reduce their calorie intake to extreme levels. Any kind of extremity may take a toll on the efficacy of the diet. Therefore, eating lesser calories than required may also affect your progress.
6. Any Kind of Food Allergies
If, while following this diet, you develop any kind of food allergies, it may spoil your progress. This is because food allergies or any kind of food intolerance increases the inflammation and inflammation may lead to weight gain.
7. If You Develop Leptin Resistance
Leptin is a hunger hormone, which helps in sending a signal to the brain when the body feels satiated. However, sometimes due to stress, lesser calorie intake, increased calorie intake or sleep issues, the functionality of this hormone may get affected leading to leptin resistance. If you become leptin resistant, your body is unable to send proper signals to the brain.
We hope that the keto diet helps you lose weight. If you have any queries in making major dietary choices, consult your dietician for the same.
Also Read:
Tips to Figuring Out Perfect Diet Plan For Weight Loss
Fat Burning Foods to Include in Your Diet for Losing Weight
Healthy Drinks to Consume for Guranteed Weight Loss Read more
Dr Priyanka Kalra has added a new answer
Expecting Mom due this month
13 hours ago
Q. i am 39 week of pregnant and having AFI level of 8 is this normal?and is delivery possible for me?
Dr Priyanka Kalra
Obstetrician and Gynaecologist
6 hours ago
A. yes. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the childdo ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
Vandana Sharma has added a new answer
Guardian of 0 children
7 hours ago
Q. please tale me how much dengerous for may 7 days old baby and she was 2.9 kg.
Vandana Sharma
Nutritionist
6 hours ago
A. Hello mom the blood sugar level of baby is quite low , could say hypoglycemia as well .
Dr Ghouse has added a new answer
Guardian of 0 children
6 hours ago
Q. hlw hospital bag main baby nd mom ke liye kiya kiya le jana chahiye???
Dr Ghouse
Paediatrician
5 hours ago
A. hospital bag mein baby ke essentials Deni hogi aap YouTube per dekh sakte hain. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
5 hours ago
Q. my last period was on 29 February 2024 according to which I am 8 weeks 4 days pregnant but my usg scan shows 7 weeks 3 days
Rashmi
Mom of a 9 yr 7 m old girl
5 hours ago
A. For this purpose I’d like to tell you plus -1 or two weeks is completely normal to be seen during ultrasound till the time doctor does not say anything in order of you need to worry about the don’t worry like I said this can be commonly seen in one plus or 2+ weeks or minus weeks is fine
Ashima Malhotra has added a new answer
Expecting Mom due in 5 months
5 hours ago
Q. Am craving to have a burger at McDonald’s. Am 15 week pregnant.
Is it safe to have
Ashima Malhotra
Mom of a 10 m old boy
4 hours ago
A. avoid it
Dr Ghouse has added a new answer
Expecting Mom due in 6 months
4 hours ago
Q. It's my 12th week of pregnancy but last night I noticed some bleeding. So, my doctor prescribed Duphaston for 2 weeks. Is there anything to worry about? Please guide me.
Dr Ghouse
Paediatrician
3 hours ago
A. at present take rest and use medicines as advised by the doctor. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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