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Yoga during Pregnancy Third Trimester
You might already be doing prenatal yoga from the initial months itself. But as you approach closer to the due date, undertaking yoga exercises during third trimester of pregnancy starts getting difficult than before. Nevertheless, you can continue doing certain exercises in moderation without putting pressure on the belly.
Is it Safe to Perform Yoga Poses During the Third Trimester of Pregnancy?
Absolutely. After taking your doctor’s recommendation and understanding your health and the baby’s development, yoga exercises can continue uninterrupted. The previous poses might not be the best and you will have to stay away from any exercises that are stressful for the body.
Benefits of Doing Yoga in Pregnancy Third Trimester
Here are some of the benefits of yoga during the third trimester.
By undertaking yoga exercises in different postures, the muscles get the exercises they need and bring about an increase in their flexibility and elastic nature. This, consequently, helps in the process of labour and recovery after delivery.
Yoga includes a variety of breathing and relaxation exercises, too. These not only help in stabilizing the mood but also increase the intake of oxygen which reaches your child and keeps the development moving forward successfully.
Many yoga practitioners emphasize the benefits of chanting as a relaxation method. The vibrations of certain words and tones can bring peace to the mind and can also reach the child, too.
If you’re starting with prenatal yoga for the first time at this stage, it is best to talk to your doctor about it first. Get a report from your doctor to show the yoga trainer, who can then recommend the right exercises for you. All of these exercises should be done patiently and without any haste.
At times, certain exercises might deem it necessary to take support for maintaining your balance. You can use a chair or lean on a wall for that. Once you’ve completed 8 months of pregnancy, it is best to avoid exercises that require you to raise your knees to a high level.
Best Yoga Poses/Asanas to Try in Pregnancy 3rd Trimester
These are a bunch of yoga positions for pregnancy third-trimester mothers that are easy to do and bring quite a few benefits to your health and well-being.
1. Rotation of Shoulders
It is best to start it lightly before taking it up a notch.
How to Do?
Start with your right arm by placing the fingertips on the shoulder. Now, rotate the joint as if drawing a circular shape using your elbow. Rotate it clockwise for five times and then reverse the direction, continuing to rotate for another set. Repeat the same with the other arm. Breathe in when the arms are behind and breathe out when they are in front of you.
Benefits
The movement stimulates the muscles present in the shoulder and the upper back, improving blood circulation. The flexibility of shoulder muscles increases as well, which reduces stiffness in the neck. The double arm exercise also helps stimulate the mammary glands of the mother.
2. Cranking the Ankle
Bringing a degree of strength and flexibility to the foot allowing it to support your body better.
How to Do?
Start with the right leg. Bend it and place it on the left knee, such that the foot is hanging on the other side. Hold the toes with your left hand and the base of the ankle with your right hand. Now, gently turn the ankle around in as many degrees of rotation as possible, while holding the toes. Rotate it clockwise for ten times and reverse the direction, rotating it for another ten. Repeat the same for the other foot, too.
Benefits
It increases blood circulation in the feet as well as brings relief to women suffering from edema or cramping, too.
3. Abdominal Stretch while Sleeping
In yoga, this pose is called as ‘supta udarkarshanasana’ which works on the entire body, while focusing on the core.
How to Do?
Lie down and interlock fingers of both hands behind your head, allowing it to rest on them. Bend your knees so that the soles are flat on the ground. Now, turn your head to the left side and bend the legs from your hip to the right. This will cause your spine to stretch. Stay in this position for a few seconds and then return back. Switch by turning your head to the right and the legs to the left.
Benefits
Any complaints of constipation and indigestion can start getting alleviated by it. The spinal column gets a good exercise allowing you to sit for longer.
4. The Butterfly Pose
Called as ‘poorna titli asana’, this isn’t as difficult as it sounds like and helps in restoring vigour.
How to Do?
While sitting with legs spread out, bend them in such a way that the soles touch each other close to the body. Now, relax the thighs, hold your feet with both hands, and move your knees up and down, as if to simulate the movement of a butterfly’s wings. You can make use of your elbows to ensure your knees touch the ground, but do not apply a strong force. Do this 30 times and then take a break.
Benefits
It takes care of soreness as well as relieves any tension present in the thighs. The weakness that you feel in your legs is gradually replaced with strength and energy.
5. The Half Butterfly Pose
Slightly similar to the previous one, the ‘ardha titli asana’ instead focuses more on the hip.
How to Do?
Sit just as before but bend only the right knee to bring the foot close to the body, keeping the other leg outstretched. Holding the toes with the left hand and resting the right hand on the knee, raise the knee upwards as you breathe in simultaneously. Hold for a second and bring it down as you exhale. Make sure your torso does not move and the knee touches the ground. Repeat the same for the other leg after repeating ten times.
Benefits
This not only stimulates the legs but also affects the joints in the hip and the knee, which directly affect the ease of delivery, speeding up the process of labour.
6. Lying Down on One Side
A variation of the popular ‘savasana’, this pose might require using a pillow for support.
How to Do?
Lie down on the mat on your left side, with your arm stretched upwards acting as a pillow. Place a pillow between your legs and rest your right knee and shin on it while bending it. Let your right arm rest on your tummy for support. Relax in this position for at least 5-8 minutes.
Benefits
Helps in relaxing the body, stabilizing the mood, as well as orienting the baby’s position inside.
7. Sleeping Like a Child
This is called ‘balasana’ since it very vividly resembles the typical way babies tend to sleep.
How to Do?
Kneel on your knees and hands. Then, spread your knees outwards but let your toes be touching down. Now, take a deep breath and gently descend your hip onto your heels as you breathe out slowly. Then, bend slightly to rest your forehead on a fat pillow before you, while keeping your arms outstretched ahead. The final pose is similar to how a baby would sleep on its stomach while snuggling something.
Benefits
Helps build strength in the knees, hips, as well as the back.
8. The Cat Pose
The ‘marjaaryasana’ is also termed as a cow pose and can be made funnier by adding a wagging tail, too.
How to Do?
Kneel on your knees and hands. Inhale, while arching your back and bending your chin towards your tummy. Exhale, by arching your back outwards as you lift your head and tilt it back as much as possible. Repeat as many times as needed. You can shake your hips gently as if you were wagging your tail.
Benefits
Relieves stress from the spinal cord as well as the neck, and stimulates the hips, too.
9. Low Lunge
Slightly difficult than the other poses, you might need some assistance in getting the right pose for this.
How to Do?
Rest on your palms and gradually bring your right foot forward step by step, while keeping the left leg where it is. Once that is stretched, place your hands on a slightly raised stool if needed and thrust your chest forward while inhaling. Repeat for a few breaths and then switch the legs.
Benefits
The stretching helps increase the flexibility of the muscles, easing the delivery process and helping with recovery.
10. The Garland Pose
Known as ‘malasana’, this pose has known to be quite helpful for pregnant mothers and build up the strength for delivery.
How to Do?
Stand with your toes pointing outwards slightly and knees open. Now gently crouch down maintaining the posture, and shifting your feet to support it. Once crouched, join your hands in front of your chest, keeping your torso straight, and take deep breaths. If this gets uncomfortable, use a pillow to gently rest your butt on.
Benefits
The pose in itself helps relieve the stiffness in thighs and knees, adding flexibility to the hips, and increasing the strength of the back.
Precautions to Take while Practicing Prenatal Yoga in Third Trimester
Keep the following precautions in mind while practising yoga in your third trimester.
Let your doctor know about your medical history and existing conditions before beginning with prenatal yoga.
Get your exercises recommended by the doctor as well.
If you’ve been practising yoga for a long time, it is still necessary to get a medical affirmation on the same or undertake any restrictions if needed.
Yoga exercises bring tons of benefits physically as well as a stability and peace to the mind. Mothers undertaking yoga for 9th month pregnancy only need to take the right precautions and measures to continue getting the benefits of them. All of these are going to be beneficial when the labour sets in and make the process of delivery easier and faster.
Also Read:
Yoga during Pregnancy
Yoga Asanas for Normal Delivery
Pregnancy Exercises for Normal Delivery Read more
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5 Approaches to Learning for Toddlers between 1 – 2 years
As babies transition to toddler stage; they begin to be naturally curious about everything around them. This is the time, when parents can actually enhance toddlers’ concept of learning by helping them to adopt various learning approaches such as, problem-solving and imagination, among a few others.
Toddlers between 1-2 years of age have an inherent characteristic to be curious about everything and hence, this stage is considered suitable to mould their attitude towards learning. The sooner the toddlers develop an inclination towards learning, easier it is for them to transition to school. Some toddlers can naturally develop learning skills through watching, playing, listening or talking while others may require a structured environment for the same. Here are some approaches to learning to help your toddler learn:
1. Curiosity and Keenness
As the toddlers begin to explore the world around them, they become more curious and are eager to learn even more. Toddlers clapping their hands, pointing to a toy, trying to read a book, asking ‘what’ or smiling at someone are signs that they are willing to get more information about a particular activity, person or object of their interest. At such times, parents can stimulate the toddlers by proving sensory experiences such as, giving them colourful toys to play with, asking them open- ended questions or showing them picture books.
2. Imagination and Invention
Toddlers have a wild imagination that nurtures their creativity and brings out the inventor in them. They may often find innovative uses of an object; they may use a spoon as a drum stick or turn a plastic bottle into a rattle. You may offer them crayons to colour a picture, but they may end up doodling on walls. To give wings to toddlers’ learning through a flight of fancy, let them explore freely with different objects and materials, and introduce them to different sensory experiences through touch and feel. You can even involve them in pretend plays using music, dance or drama, or ask them thinking-questions such as, ‘where does the sun go in the evening?
3. Initiative and Confidence
Helping toddlers to initiate an activity can build their confidence in taking risks or trying something new. Children are likely to explore more when they are outdoors or move around in social circles. Simple non-verbal gestures like self- feeding and undressing on own or voicing choices over snacks are little achievements that toddlers take pride in. To translate these achievements into the concept of learning, parents can increase children’s social interaction time, praise their good behaviour, take them to the garden to play or involve them in exploratory talks.
4. Attention and Persistence
Young toddlers usually love to repeat activities that they enjoy or have mastered. For instance, they may want to play with the building blocks over and again, jump up and down from the couch or listen to the same story every night before bedtime. Through these actions, toddlers learn to focus for a longer duration or make persistent efforts to finish the task at hand. How parents can support toddlers is not to rush them from their engaging experience and in fact, persuade them to repeat the activities.
5. Logical Thinking and Problem-Solving
Toddlers find their own means to get things done, resolve their problems or communicate their needs. They may open a closet and point out a dress, find a broomstick to fetch the ball from under the table or innovate a gesture to ask for help. All these actions fuel the logical thinking of toddlers and encourage them to come up with strategies to reach their goals. Hence, to help your toddler learn problem-solving skills, let them take risks and do things their way, until you think intervention is necessary.
Toddlers may face challenges in the above approaches to learning, but with parental encouragement and well–structured environment, developing learning skills would be easier for them. Read more
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IVF or Natural Two Pink Lines is All That Matters
"Start using your mind to help your body conceive"
When the mind is stressed, it will not help you conceive. Honestly, if you're stressed how can you think of even wanting a newborn in your life?
In today's fast driven lifestyle, everyone is strained out. Expensive cars, promotion, loans, expensive vacations is just taking a toll on everyone's health. The stress hormone has taken over the love hormone.
There's pressure everywhere; pressure of jobs, EMI and to add on: the pressure of having a child tops everyone's list these days.
The same happened with me in 2012. I got married in December 2011 and the anxiety in everyone's mind started to build up to become a Dadi, Nani, Massi in one year .
Everyone was after my life to have a baby:
By 2013 midway, I gave into this pressure.
My husband and I started to plan our family. By 2014, all our plans had failed.In the hospital, a file 'Infertility' under my name was made. Believe me, this word is horrifying, especially when you are perfectly normal and all your reports are positive., But that's the doctor's lingo.
This word shook me, and I took up the challenge to omit this word from my life. I didn't want to be called infertile all my life. Just cause stress had built on me, did not mean am lifeless.
In 2015, I started with my treatment, all kind of injections, medicines and IUI's - everything went in vain. ,Every month the pregnancy kits showed one pink line. All these medications took a toll on my health, I gained a lot of weight, and had a lot of acne. (My pictures always needed to be edited for FB or WhatsApp).
This was killing me even more. I really wanted to conceive, but all I got was a single pink line. I cried every month in the washroom all by myself.
Every month I used to bring in new Josh of getting a positive one, next month. (How's the Josh? High Sir).
Then I met Dr. Suman Puri at DMC Ludhiana. She changed my life and gave me a new perspective on how to get pregnant. She told me about IVF.
I had studied about it during my Biotechnology days, but I was quite apprehensive.
She told me that IVF is for those couples who are blessed by God to have a baby. She then said, IVF helps couples to have their own baby, but through assistance.
She then guided me that I was being treated for infertility, and there was nothing shameful about it. As it's important to understand that there are new ways to give birth to a human being, which is the most beautiful part of being a woman.
2016, I left my job. With my husband's and family support I started my treatment and on 31 Aug 2016 I saw those two beautiful pink lines .
Process of achieving pregnancy through IVF is different than a natural one, but after a positive result the journey is same.
So ladies, don't let the stress of not getting pregnant take over your life. There's hope, there's a way out for everything. In the end, Two Pink Lines is what matters, and it's all worth it.
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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#SnackAttack Tomato Mozzarella Sandwich
Tomato Mozzarella Sandwich - a super easy fix recipe. It's delicious - gooey, toasted, and juicy; kids love it and as a mom, I love it too! It's simple yet full of flavours.
Serves
Preparation Time
Cooking Time
1 People
10 Minutes
10 Minutes
Ingredients
2 slices of bread
1 tomato, sliced
1 small onion, sliced
1 - 2 tsp grated garlic
3- 4 fresh basil leaves
2- 4 slice mozzarella cheese
Salt as per taste
1/4 tsp freshly ground black pepper
Olive oil as per choice
Method
Step 1
Rub the bread with grated garlic.
Step 2
Heat a skillet over medium heat. Coat it with olive oil.
Step 3
Place a slice of bread in the skillet.
Step 4
Lay the slices of mozzarella cheese on top of the bread.
Step 5
Place the basil leaves, tomato and onion slices on top of the cheese.
Step 6
Sprinkle with salt and pepper as per your taste.
Step 7
Add the rest of the cheese slices and top it with the second slice of bread. Brush it with olive oil.
Step 8
Flip the sandwich. Cook for another 3 to 4 minutes - this will help in melting the cheese and toasting the bread.
Step 9
Serve hot with your favourite sauce!
Read more
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Rayan has added a new answer
Expecting Mom due this month
1 hour ago
Q. right now I am 39 week pregnant but never feel any type of pain is it ok my due date is 5/5/24
Rayan
Mom of 2 children
1 hour ago
A. Hello mam, It's normal mam. don't worry a lot.Since your due date is near, eat healthy and sip your drinks. Keep yourself hydrated. Happy parenting and welcome new mom!!!
Indhumathy Ravikumar has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert my newborn baby girl breast is hard n feel like lump
Indhumathy Ravikumar
Mom of 2 children
1 hour ago
A. please give gentle massage on breast before bathing.. and then squeeze the curdled milk in it.. after that keep pumping the breast from time to time.. it will cure with in two weeks..
Dr Ghouse has added a new answer
Trying To Conceive
1 hour ago
Q. after c section when we start physical relation?
Dr Ghouse
Paediatrician
1 hour ago
A. after 8 weeks or after proper healing of the wounds. 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
Rayan has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert
good morning Ma'am..
My son is 4 months old. He gets stomach pain/ gas everyday at any time.. He cries for long when he gets pain.. I am giving him Colic aid everyday from last one month.. Only after giving colic aid he stops crying... what should I do to avoid his pain and medicine??
Read moreRayan
Mom of 2 children
57 mins ago
A. Hello mam! If it is due to colic pain /gas, it is common in newborns. Make sure that you burp your baby after every feed. Don't feed just before your baby is to sleep. Make a routine like feed, play and sleep. Burp inbetween feedings. Colic pain will stop automatically at 5 or 6 months. So don't worry. Happy parenting!
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
22 mins ago
Q. #asktheexpert
baby having nose block.. sleeping problem
what should I do?
Dr Sameer awadhiya
Paediatrician
19 mins 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
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
3 mins 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
1 min 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.
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