Videos you might be interested in
Videos you might be interested in
Videos you might be interested in
Suggested for you
16 Weeks Pregnant: What to Expect
At the onset of the 16th week of pregnancy, your body expands and changes in terms of size as well as functionality. This is yet another exciting part of your pregnancy as you should be able to feel your baby move any day now.
Since you will still experience some bloating, you may not be able to tell the difference when your baby moves. The good news is that there will most likely be a pattern, so watch out for it. Another huge development is that your baby is likely to start recognising voices, so you and your partner can start talking to your baby in the belly.
Your Baby's Growth During Pregnancy - Week 16
This week is the real deal as your baby is likely to have fully formed genitals, eyes that are still fused but sensitive to light and as already mentioned, will start recognising voices. In addition, your baby can yawn inside your tummy now!
The tiny muscles and backbone have gained strength, which means that your baby can now straighten their head and neck further than the last few weeks. Your baby’s facial features have matured, thereby enabling the him/her to frown or squint. However, your baby’s skin is still transparent.
What is the Baby’s Size?
This is probably the most exciting part as your tummy is now home to a 4-5-inch foetus that weighs around 100 grams now. The other exciting part of your baby’s size is that your doctor will now know if your baby is a girl or a boy as the genitals are fully formed. Let’s just say that your avocado-sized baby is as good as a fully functional human being. Keep in mind that at 16 weeks pregnant the baby size may also vary more depending upon different medical factors.
Common Body Changes
Since your baby’s body and weight have already changed at the onset of 16 weeks, it is hardly a surprise that you will face certain body changes during pregnancy at the end ofthis week. For starters, you will be curvier than before and will certainly have to wear bigger clothes.
You should definitely be sporting a baby bump as your uterus is about to reach its full glory. In addition, you may have noticed that you have fewer mood swings, a beautiful glow and you feel less nauseated. Your biggest worry at this point will soon be stretch marks, besides the well being of your baby.
Symptoms of Pregnancy at Week 16
By this time, you are likely to get adjusted with the usual symptoms of pregnancy. It is, of course, safe to say that some symptoms are likely to continue until the end of pregnancy, while new ones will develop as each week progresses.
You may have backaches now owing to the weight of the foetus.
Your breasts will certainly be bigger and will continue to be sensitive.
Your eyes will be more sensitive owing to the changing hormones.
You may end up being constipated more often.
You may also be forgetful owing to the hormonal changes that your body is constantly undergoing.
Belly at 16 Weeks of Pregnancy
At times you might struggle to catch your breath. This is beacause your baby is growing, gaining weight and generally feels free to move around your belly. Your belly will certainly be unmistakable and can be quite noticeably large. More importantly, there will be quite a bit of activity inside your belly as your baby might have started kicking or simply moving around, and you might want to be careful because muscle twitches and gas are still common symptoms of 16th week of pregnancy.
16 Weeks Ultrasound
The ultrasound at the 16th week will definitely be packed with surprises and show the maturation of organs. First off, your baby’s taste buds are forming, as are the eyebrows, hair, and eyelashes. Since your baby can now identify voices and sounds, it indicates that the tiny bones of the ears, as well as the tympanic membrane, have developed.
It is likely that your urine will be tested during this week, in addition to an ultrasound. This tests for diabetes and other diseases. Besides that, the usual signs of your baby’s growth such as heartbeat, maturing organs, movement and sensitivity towards light can all be charted.
What to Eat
Apart from the well being of your child, the other thing you will mostly worry about at the 16th week pregnancy is food. While most of you may have overcome the aversion or cravings for certain kinds of food and smells and started eating in the usual manner, some may find it difficult even now. Listed below is a suggestion of what you should be eating. Ensure that you eat at regular intervals so as not to starve or make your baby starve.
A bit of chocolate may do you good, but as a regular practice , continue eating fruits and yogurt which aid digestion in addition to providing necessary nutrients.
String cheese is an excellent choice for those craving salty foods as it is rich in calcium and proteins.
Include a range of vegetables in your diet to make sure your baby gets the nutrients essential for growth.
Make sure you consult a doctor and take proper vitamins supplements. These ensure that you get the nutrition which food cannot alone may not suffice
Lean meat, little red meat, fish, eggs, pulses are all good choices to include in your diet as they contain easily-digestible proteins.
Make sure you include iron, vitamin C, and calcium in your diet to supplement it.
Tips & Care
This is the time when you should start taking extra care of yourself. Eating properly will benefit your weight gain, as it is important to have the strength to bear the weight of your baby. \Make sure you do not perform any task in excess as this may have a negative effect on your to-be-born baby.
Do’s
Exercise or walk to relieve your back ache or leg cramps.
Remember you aren’t eating for two! You are simply providing nutrition to and your baby. So, go for mindful eating and not overeating!
Get plenty of rest and adequate sleep .
Stay hydrated without increasing soft drink consumption.
Think positive and stay cheerful as that will go a long way to improve mental health.
Don’ts
Quit any bad habits you have as it will reflect poorly on your baby’s health.
Drink too much caffeine as it can have a negative impact on your baby’s overall health.
Expose yourself to contaminated areas.
Overdo heavy workouts as it may exhaust you.
Starve yourself or your foetus.
Stay in an unhygienic state.
Ignore oral health.
Stress yourself out.
Shy away from asking for help as and when required.
What You Need to Shop for
You can be pregnant or you could be stylishly pregnant! Shop for bright maternity dresses that keep you comfortable, as well as stylish. Invest in good shoes, preferably with soft padding that will relieve the muscles of your feet. Get a good anti-stretch mark cream or oil because your skin will keep expanding. Do buy some lotions and creams because your skin will feel dry. Don’t forget to invest in a practical handbag that can stock up your essentials. Also, purchase eye drops that provide a cooling effect which can help relax your eye muscles. . Oral care products are important too. Finally, don’t forget to purchase good parenting books.
A thorough idea of what to expect during pregnancy can keep you ready to overcome the challenges that you may likely face during this period.
Previous Week: 15 Weeks Pregnant
Next Week: 17 Weeks Pregnant Read more
Suggested for you
12 Indian Breakfasts You MUST Try To Lose Weight After Pregnancy!
Let's be honest – we Indians love to eat! A lot of our social gatherings and functions are based around food – we never celebrate a festival without cooking up a feast to go with it. However, obesity is fast becoming a significant health concern in modern India. Under such circumstances, it is imperative that you take care of your health, especially after just delivering a baby. Pregnancy often marks a period of immense change for the body, during which we put on several extra kilos. While this is healthy and essential when expecting, losing the extra weight after delivery becomes a major concern for many of us.
Food has always been a major part of the Indian culture, and different parts of the country have a variety of tastes, textures, and ingredients to offer. When we talk about the day’s meals, breakfast is often said to be the most important meal of the day. And no, this is not a cliché! What you choose to have for breakfast does have long-lasting effects on your entire day, your lifestyle, and your weight loss plans.
Traditional Indian Breakfast to Include in Your Postpartum Weight Loss Plan
Presenting 12 Indian breakfast ideas for you to lose weight after delivering your baby, but without compromising on health and taste! Remember, you can customise these recipes according to your tastes and preferences and based on any instructions your doctor may have given you regarding your postpartum diet.
1. Sprouts
https://www.youtube.com/watch?v=3bKidFDutc0
Rich in proteins, Vitamin B-complex, and Vitamin C, sprouts have always been a part of the traditional Indian diet. They do the body a world of good. However, the most important fact to know here is that the body burns more calories in the process of eating and digesting sprouts than it derives from a serving of sprouts. Sprouts, thus, create a calorie deficit in the body. That's why sprouts make you lose weight. You can consume sprouts in the form of a salad or bhel. You can also grind them, add salt and spices, and make delicious moong dal cheelas. These delicious ‘Indian pancakes’ form the ideal breakfast for weight loss.
2. Paneer
https://www.youtube.com/watch?v=NwViFBSu7H0&feature=youtu.be
Paneer is one of the few vegetarian sources of a good amount of protein and calcium. Cottage cheese is one of the foods that have a high satiety level; it means it keeps you full for a longer period of time. This means you will be able to control your snacking urges quite efficiently. Not only that, but paneer will also keep you strong through the lactation phase, which is a big concern for all new moms! Paneer can be had in grilled form, like a sandwich. Try this grilled paneer sandwich recipe that will be ready in less than 15 minutes. This is one of the best and tastiest Indian breakfasts for weight loss.
3. Ragi
https://www.youtube.com/watch?v=VQTWljjFtes&feature=youtu.be
Packed with iron and vitamins, ragi helps maintain healthy levels of insulin in the blood, which in turn aids weight loss. There is a good reason why ragi is sometimes called the ‘wonder grain’. The most significant benefit of ragi comes from the fact that it is too small to be polished. Ragi, hence, retains the outer covering or 'chhilka', which contains a lot of good dietary fibre. It is also loaded with calcium and has just the right amount of carbohydrates. Ragi uttapam can make a light, yet fulfilling and nutritious breakfast.
4. Spinach
https://www.youtube.com/watch?v=GeclTJ1R60A
Spinach is one of the top low-calorie foods that is also rich in fibre. Much like sprouts, spinach is another food that is very low in calories. There are only about 7 to 8 calories in 1 cup of spinach! It is, hence, an ideal option to include in your post-pregnancy weight loss diet. Finally, the nutrient value of spinach is very high – spinach is one of the best sources of iron; it also contains other essential minerals like magnesium and calcium (which are beneficial for a nursing mother), and is also rich in antioxidants. Palak paratha is a traditionally renowned Indian breakfast for weight loss. It can be a healthy and yummy way to include spinach in your diet. You can even add a stuffing, like mashed paneer, to make a healthier and more filling dish.
5. Beetroot
https://www.youtube.com/watch?v=VNB5EseCCsc&feature=youtu.be
Beetroot is loaded with antioxidants, which helps speed weight loss. It also makes for a great low-calorie snack. It has a nice crunch which satiates your snacking pangs, and keeps you well-hydrated, because of its high water content. Beetroot also has an excellent number of carotenes, folic acid, and Vitamin B-complex (B1, B2, B3 and B6) – all of which presents plenty of benefits for your body, especially in keeping strength during lactation. Beetroot can be consumed raw in sliced form, or as a salad. If you want something healthy and fulfilling, give this delicious beetroot hummus a try. The best part about this hummus is that it can be used as a yummy spread for sandwiches. So skip the sugar-laden jam sandwiches for breakfast and spread some healthy hummus onto your slices of bread!
6. Bananas
https://www.youtube.com/watch?v=tilhz7l_k_E
High in calcium and fibre, bananas are the ideal pre-workout snack. Many mommies would want to get back to their exercise routines after having been close to inactive for several months. If you're going to hit the floor, make bananas your best friend. This fruit can make a great pre-workout as well as a post-workout snack. Bananas are rich in calcium, which will not only benefit you but also your child through your breast milk. While bananas can be had as a meal by themselves, you can increase their nutrient content by making this banana milkshake with a twist.
New-Age Indian Breakfasts to Lose Weight
Indian breakfasts and the overall Indian diet itself has undergone a lot of changes. Indians now have better exposure to the world than never before, and one of the offshoots of globalisation has been the diversification of our diet and our palate. The following breakfast items are not traditionally Indian; however, they are now a standard part of the Indian kitchen. What's more, they are great to include in an Indian diet plan to lose weight after pregnancy.
1. Eggs
https://www.youtube.com/watch?v=dkxgy8CT_5A
Eggs make for a quick-fix breakfast that is nutritious and energy-packed. Did you know that one egg contains about 6g of protein? This makes eggs an ideal high-protein breakfast that is bound to keep you full for an extended period of time. What's more – several studies indicate that having eggs for breakfast makes you feel so satiated that you will have fewer urges to binge or snack through the day. The period right after giving birth to a baby is emotionally and physically taxing for the mother. Eggs will help you maintain your strength during this period, while also helping you with your post-pregnancy weight loss. There is no limit to how you can have eggs – boiled eggs, scrambled eggs, poached eggs, sunny-side-up, etc. However, if you want to try something different, we recommend you give this fluffy omelette a try! Don’t worry if it looks a bit too large for you to finish by yourself, we’re sure there will be plenty of takers for this yummy dish. Just ensure that the eggs are cooked thoroughly and that you do not get any raw portions.
2. Muesli
https://www.youtube.com/watch?v=o9qESpMBSD0
Muesli will keep you feeling full for a long time. It is the favourite breakfast item of many people because it provides instant energy – perfect to have during the first meal of the day, especially if your days are going to be activity-intensive. Muesli typically contains up to 5 different grains – oats, barley, corn flakes, wheat flakes, rye flakes, and other ingredients like nuts, dry fruits, honey, etc. Muesli is the ideal breakfast for the busy mom – it requires no cooking time. All you have to do is dunk it in a bowl, add milk, and voila! Your healthy nutritious breakfast is ready! You can make a bowl of this Bircher Muesli (a Swiss recipe) additionally healthy by adding fresh fruits to it.
3. Oats
https://www.youtube.com/watch?v=M7GI9yBH5Zw
The high fibre content in oats will keep your system clean and healthy. One essential and oft-neglected aspect of weight loss is having a robust digestive system that is clean and can absorb all the nutrients from the food you consume, in its fullest. To this effect, oats make a very healthy breakfast item. Not only will they keep your system clean, but they will also help you shed those post-pregnancy pounds real fast! Oats are another versatile breakfast item that can go into a lot of recipes – cakes, muffins, cookies and what not! To get your foodie-fix in time, give this delicious oats upma a try.
4. Tofu
https://www.youtube.com/watch?v=yAS8SgzpkEI
Tofu is leaner than cottage cheese and cooks quickly. Made from soya milk, tofu in itself has a lot of benefits. However, tofu is recommended over soya milk, especially when it comes to weight loss. It tastes exactly like paneer but is a healthier, low-fat alternative. Tofu can replace paneer in any paneer recipe, to bring down the calorie content of the recipe significantly. You can roast tofu or add a twist to the traditional Indian breakfasts for weight loss. This tofu sandwich can be a leisurely, quick-fix breakfast that is nutritious, filling and healthy.
5. Multigrain Flour
https://www.youtube.com/watch?v=MROmkmrMIxk
Multigrain flour makes up for deficiencies of all kinds. Crepes and pancakes have been a part of the Indian breakfast for a long time. However, you can give them a twist to make them more nutritious by adding more than just one ingredient. The critical thing to remember is that while making the flour, the proportion of cereals to pulses has to be 2 is to 1; i.e. 2 cups bowls of cereal and 1 cup pulses. You can include bajra, jowar, whole moong, ragi, rice and wheat in the flour. Multigrain flour can be used to make parathas, rotis, pancakes, crepes, and a host of different breakfast recipes. This multigrain dosa can turn out to be a delicious breakfast item and will help speed up your weight loss.
6. Yoghurt
https://www.youtube.com/watch?v=LWJaMR94kGc&feature=youtu.be
Yoghurt requires no preparation time, and it packs all the goodness of milk, minus the calories. Low-fat milk can be used to make curd at home, or you can buy low-fat yoghurt from the store. It is better (and safer) to make curd at home because store-bought yoghurt is low on the good bacteria – or probiotics – which are the primary ingredient that makes yoghurt healthy. Yoghurt can be had as it is. However, it also makes for a very versatile base ingredient for smoothies. If you want to try something unique, give this fruit-yoghurt smoothie a try!
Soups: An Underrated Breakfast Item
Perhaps one of the most underrated foods that will help speed up your post-pregnancy weight loss is soups. There are several 'magic soups' you can try that will improve your metabolism and help you lose weight fast. Here are some more reasons to include soups in your post-pregnancy weight loss diet:
Soups are not time-consuming to cook.
Soups are versatile; they can be made very healthy with the right additives and ingredients.
They can be carried easily in a shaker and can be consumed on-the-go.
They can be incredibly filling and allow for a no-mess breakfast.
Being fluid, they also keep you well hydrated through the day.
Soups can be consumed without heating too. In fact, some soups – like gazpacho – are meant to be had cold!
Why You Should ‘Breakfast Like a King’ to Lose Weight
We all grew up hearing our elders and teachers say that one must ‘breakfast like a king’, and for the more substantial part of our childhood, we followed this (or at least our mothers saw to it that we did!). However, come adulthood, women get conscious of their bodies, and start cutting down on the food they eat. But it is a known fact that you must indeed breakfast like a king if you want to lose weight!
According to the study published in the Journal of Behavioral Medicine, increasing the amount of food consumed during breakfast, while keeping the frequency of eating through the rest of the day same led to better weight-loss in people than that observed in people eating less during breakfast.
Not only that, but it was also observed that reducing the frequency of eating throughout the day led to additional weight-loss when combined with a filling breakfast. Isn’t that great news? This is especially important for breastfeeding moms, as producing breast milk is a calorie-intensive process that drains a lot of energy from the body. Mothers can now have a sumptuous breakfast, guilt-free!
So there you have it - a list of healthy Indian breakfasts that will help you lose weight after pregnancy. Why wait? Give them a try and spice up your daily meal.
Also Read:
Effective Tips for Losing Weight after Pregnancy
Indian Foods to Eat after Delivery
Diet after Cesarean Delivery: Foods to Eat and Avoid Read more
Suggested for you
Yoga for Back Pain - Poses to Strengthen Your Spine and Reduce Ache
Yoga has been practised and constantly developed for over 5,000 years now, and it has spread all across the planet. A lot of people are aware of its benefits and the positive impact it has on the human body. Yoga poses or asanas, combined with pranayama or regulated breathing can help lower your heartbeat and make your body flexible and fit all at the same time. Pains can be common as people grow older and back pains are probably very common. Yoga can strengthen your back muscles and help reduce the pain. Let’s read on to find out more information about how you can keep your back safe and remain healthy.
How Does Yoga Ease Out Back Pain?
Yoga is a great tool to remain flexible and healthy. At the base of it, yoga incorporates a lot of stretching, breathing and relaxing which helps your muscles and your organs to rejuvenate and takes the stress off them. Here is how it helps to ease out back pain.
Stretching and relaxing your muscles improves range of motion, which helps avoid back pain.
Holding yoga poses or asanas helps strengthen muscles.
Yoga helps maintain posture and alignment, which alleviates pain symptoms.
Better body awareness.
Yoga Exercises for Upper Back Pain Relief
There are different kinds of yoga nowadays catering to different kinds of people like Hatha yoga, Bikram yoga, Iyengar Yoga etc. but there are certain poses that you can practice within the comfort of your house which will help reduce back pain and allow you to go about your work easily. Some of them are listed below.
1. Cat Stretch (Marjariasana)
How to Do
You will have to get down on your hands and knees. While pushing your stomach downwards, curve your spine and look up. Then arch your spine and look down. Repeat about 12 times and do 3 sets. Breathe deep while doing this asana.
Why It Works
This is a compound asana that helps multiple parts of your back including the spine, the rhomboid and the trapezius. It also aids in loosening up any tight muscles in the upper back region. Use this as a warm-up in case you are planning to exercise or participate in a sport.
2. Double V Pose
How to Do
Lie on your belly and prop up your body with your forearms underneath you. Extend your arms in the opposite directions such that your left arm is extending rightwards and vice versa. You can keep your face on a pillow or a book and try to walk your fingers outwards, stretching your back in the process.
Why It Works
This posture helps extend all the muscles on the upper back including the trapezius, rhomboid, your lats and neck. Neck pains usually travel downwards into the back, so this is a good pose to practice.
3. Diagonal Child Pose(Shishuasana)
How to Do
[caption id="attachment_222587" align="aligncenter" width="1024"] Source: yogacure.in[/caption]
Begin on your knees and hands touching the ground. Extend your arms forward with your head and touch the ground while extending your spine. Start crawling your hands towards the top right and top left edges of the mat. Hold this for a few seconds and inhale while coming back up.
Why It Works
This asana helps to stretch out the spine and also the muscles surrounding the rib cage. It also assists in warming up and loosening the latissimus dorsi muscles. Make sure to try this at night because it is of great help to those who find it tough to sleep.
4. Rabbit Pose(Shashankasana)
How to Do
[caption id="attachment_222586" align="aligncenter" width="1024"] Source: https://www.sarvyoga.com/shashankasana-rabbit-pose-steps-and-benefits/[/caption]
Start on your hands and knees. Bring the top of your head to the mat and bring your legs together. Now slowly, hold the back of your heels with your hands and push your head in towards your knees. Draw your chin to your chest and feel the stretch in your back. Hold this position for about 5-7 seconds and release. Repeat about 10-12 times.
Why It Works
This position helps to curve out the spine entirely which improves flexibility. At the same time, it helps to relieve the back muscles as well as your shoulders.
5. Supported Fish Pose(Matsyasana)
How to Do
[caption id="attachment_222585" align="aligncenter" width="1024"] Source: malayoganycblog.wordpress.com[/caption]
You will need two yoga blocks/books for this pose. Keep one at the top of the mat and another one a few cms below. Sit in front of the blocks and slowly lie down in such a way that the block at the top of the mat supports the back of your head and the other one is placed in between your shoulder blades. Keep your arms to the side, and your legs stretched out. Hold this pose for about 2 minutes.
Why It Works
This is a very helpful pose for those people who spend a lot of time driving or sitting every day. It helps to stretch out your chest and shoulders.
6. Cow Head Pose(Gomukhasana)
How to Do
[caption id="attachment_222584" align="aligncenter" width="1024"] Source: www.styleoga.it[/caption]
Sit on a mat, fold and bend the right leg over the left thigh such that the heel of the right heel touches the side of left buttock. Raise one of your arms above your head and bend it with your elbow pointing upwards and clasp the other hand bringing it from behind your back. Hold this position and breathe for 30 seconds to a minute. Change sides and repeat the process.
Why It Works
It helps to strengthen the upper back muscles along with the chest. It promotes the roundness of the spine and improves the sideways curvature. Make sure to do this in the mornings to ensure a fresh and easy day!
7. Backward Bend(Supta Vajrasana)
How to Do
[caption id="attachment_222583" align="aligncenter" width="1024"] Source: www.finessyoga.com[/caption]
Sit on your knees with your legs folded under your buttocks. Keep your elbows on the ground on either side and start bending backwards until your head touches the floor. Bring up your arms and rest them on your chest. Hold this pose for a minute or two.
Why It Works
This posture helps to increase the flexibility of the entire spine and also stretches your pelvis. For people who have the tendency to keep a rounded back, this asana is very useful.
8. Plough Pose(Halasana)
How to Do
[caption id="attachment_222582" align="aligncenter" width="1024"] Source: food.ndtv.com[/caption]
Lie down on your back and lift your legs up. Start to slowly bring them backwards such that your feet touch the ground over your head and your knees are close or almost touching your face. Hold this position for a minute and remember to breathe. Return to original position and breathe again.
Why It Works
Usually, this posture is practised at the end of a yoga session in order to make you feel fresh and to get the blood pumping in your body. This stretches out the spine and assists with neck pains. It is a rejuvenating asana that must be performed with every session.
Yoga Poses for Lower Back Pain
Similar to certain yoga poses that provide relief from upper back pain, there are some that help with lower back pain as well. Here are some of them.
1. Spinal Twist (Supta Jathara Parivartanasana)
How to Do
[caption id="attachment_222581" align="aligncenter" width="1024"] Source: www.artofliving.org[/caption]
Lie down on the ground forming a T shape. Bend the knees and move them towards your chest. Now while looking towards one direction and keeping your torso in the same direction, drop your knees to the other side so that you get a twist in your back and midsection. Hold for 3 breaths and repeat on the other side.
Why It Works
This helps open up your lower back and loosen the muscles. It also helps in giving it a better range of motion apart from improving stability in the long run.
2. Sphinx Pose(Salamba Bhujangasana)
How to Do
[caption id="attachment_222596" align="aligncenter" width="1024"] Source: www.yogajournal.com[/caption]
Lie down on your stomach on a yoga mat. Extend your arms and bring them next to your head. Point your elbows down, and using your forearms for leverage, push your torso up such that you imitate a sphinx. Hold the pose for about 1-2 minutes before returning to neutral position. Finally, return to child pose for a few breaths.
Why It Works
The Sphinx Pose is great for helping shape the spine and also works on the sacral-lumbar arch. Since many people tend to sit on their backs all day, there is a lot of pressure exerted on the lower back
3. Downward Facing Dog(Adho Mukha Svanasana)
How to Do
[caption id="attachment_222595" align="aligncenter" width="1024"] Source: www.yogamaastricht.nl[/caption]
Tuck your toes and with your hands, rise into the Downward Facing Dog. With the back straight, keep your knees slightly bent for now. Push your tailbone up toward the sky. Now slowly, straighten out the legs and try to touch the ground with your heel. Activate your back muscles by squeezing your shoulders and hold for a few breaths.
Why It Works
This is a great pose, not only to decompress and stretch your entire spine, but it also works your shoulders, biceps and stretches your hamstrings as well. This, in turn, helps further with lower back problems.
4. Thread the Needle
How to Do
[caption id="attachment_222594" align="aligncenter" width="1024"] Source: www.doyouyoga.com[/caption]
Lie down on your back on the floor and keep the soles of your feet on the ground. Lift your left leg and place the ankle on the thigh of the right leg. Hold the right leg at the shin with both your hands and pull towards your chest. Stay there for about a minute and change legs.
Why It Works
If your hips and glutes are not well stretched out, your body overcompensates by using the help of the lower back which leads to straining. With your hips and hamstrings loosened, it helps your body maintain its natural gait.
5. Bridge Pose (Setu Bandha Sarvangasana)
How to Do
[caption id="attachment_222593" align="aligncenter" width="1024"] Source: food.ndtv.com[/caption]
This asana can be performed anywhere. You will have to lie down with the soles of your feet on the ground. Now using your glute muscles, lift your pelvis towards the ceiling. Hold this position and squeeze the glutes at the top for a second before returning. Repeat 12-15 times with 3 sets.
Why It Works
This is a therapeutic asana for people with hypertension as well as osteoporosis. It helps to strengthen your glutes as well as your lower back.
6. Touch Your Toes (Padangusthasana)
How to Do
[caption id="attachment_222592" align="aligncenter" width="1024"] Source: www.yogaasan.com[/caption]
This is a very basic but very effective yoga pose. Stand straight, bend down and try and touch your toes, leading with your chest. Keep your knees straight. Are you able to touch your toes? Try to bend further in and touch your knees with your head.
Why It Works
Touching your toes greatly improves the flexibility of the spine and the body. While stretching your lower back, it also controls nervousness and helps with high blood pressure.
7. Triangle Pose(Utthita Trikonasana)
How to Do
[caption id="attachment_222591" align="aligncenter" width="1024"] Source: foodiesfestival.com[/caption]
Stand up with your feet together. Now lunge your right foot back a couple of feet and point the foot at a right angle. Turn your chest to the side and extend your left arm downwards along your left leg and the right arm towards the ceiling. Be careful to not overstretch; it’s okay if you are not able to touch the ground on your first go. Hold that for 12 seconds and switch sides. Repeat 5-7 times.
Why It Works
This asana helps to stretch out the glutes, hamstrings, hips, groin, obliques and even the lower back. It is important to have excellent lower body mobility and strength in order to keep your back safe from unforeseen injuries. Make sure to exercise caution, and all these poses will make you feel great in no time!
Tips and Precautions
Although there are various asanas that you can practice which will help reduce or even get rid of the different kinds of back pain, there are some pointers that you should keep in mind. These will help you be safe while you perform the poses.
Try practising sitting and standing better. Posture goes a long way in assisting the yoga poses as well as your upper and lower back.
Don’t forget to keep your core tight. Although stretching is great for you, a tight core helps keep the core and lower back strong.
If you have had your head bent down for long, make sure it’s the last part that becomes upright when you get up. A rush of blood can make you pass out.
Do not make sudden movements during asanas for the back or get up suddenly. If your muscles are not trained, you may injure yourself.
Make sure to breathe while doing poses for both upper and lower back. Your muscles need the oxygen to rejuvenate.
Some Yoga poses are not good for your back. You may take the assistance of a yoga teacher or even the Internet to find out more details.
FAQ
1. Which Yoga Poses are Safe for Back Pain during Pregnancy?
Staying active during pregnancy is good not only for you but also for your baby. You can go for light jogs and even lift light weights unless specified otherwise by your doctor. Yoga is the perfect way to not only keep in shape but also help the baby through breath control. Some poses that you can perform to ease back pain during pregnancy include the Goddess Pose, the Sumo Squat, the Wide-Legged Forward Bend, the Butterfly, Child’s Pose and the list goes on. These are all back pain Yoga exercises, and you can have a look on the Internet on how to perform these poses. They are sure to relieve you from your pain.
2. How Often Do I Practice Yoga Asanas for Lower Back Pain?
You can start by practising gentle yoga for back pain two to three times in a week for about an hour. Listen to your body because it will be able to tell you whether you are feeling better or straining yourself. Once you think you have put together some strength, you can increase your weekly frequency. You could also increase the amount of time for which you practice.
3. Should I Do Yoga If I Have Severe Back Pain?
Yoga need not be the best solution if you suffer from severe back pain. It would probably be a better idea to seek medical attention in that case. However, if you suffer from occasional soreness, yoga for lower back or even yoga for upper back pain between the shoulder blades can provide you with a lot of relief.
Yoga has innumerable benefits for different parts and ailments in your body. You and your body will find it benefiting you just after a few sessions. If you are one to suffer from back pain, upper or lower, yoga is sure to provide you with some relief and also help you become strong and flexible. All it takes is along with yoga is a few small lifestyle changes, and it will change your life and your mood.
Also Read:
Yoga Asanas to Perform for Getting Stress Relief
Yoga Poses for Boosting Your Immune System
Health Benefits of Yoga for Your Family Read more
Suggested for you
Genius Play-area Hacks For Your Preschooler
Children need open spaces to play in, but what do you do when there's no access to an outdoor playground? Here are some fun play area ideas for preschoolers and toddlers alike. Your child will thank you and love you for them!
If you live in an urban area, chances are your little one lacks proper outdoor playing space. Apart from space, there may be other constraints such as allergies and health issues that prevent you from sending him to frolic in a playground. Creating this zone yourself is the next best thing you can do.
Easy Kids Play Area Home Design Ideas to Try
1. Install an indoor swing
One of the simplest things you can do to give your child the feel of a playground is to set up an indoor swing in the house. Place it in any convenient area, such as the living room or even your child’s room. She’ll love it and will spend hours on it, out of your way, while you complete your chores.
2. Have a sandpit
Kids love getting dirty and for most, their favourite area is the sandpit. You can create an indoor version for your little one with the help of an inflatable pool and some sand. Put in a plastic shovel, a pail, a small truck, a few balls, and voila! You have your own little sandpit. Place it in the balcony, if you have one, and your darling can get some vitamin D too. You can even fill the pit with small plastic balls Instead of sand.
3. Create a hopscotch grid
Hopscotch is so much fun, but where to play it if there’s no playground? You can’t draw a grid on the floor of the living room with chalk, and have your child get in the way. A better idea is to make a hopscotch grid on the floor of your child’s room with coloured tape. It’ll add a fun decorative dimension and serve as a pretty play area for kids at home.
4. Set up a loft
Kids love to have their own space like nooks and cosy spaces to crawl into. Tree houses rank very high on their list of must-haves! But how do you build one indoors? Instead of an actual tree house, you could make a loft in your child’s room. Have a short ladder going up to it, and if you have the space, build a slide to come down. You could also place a small tent in a corner. This will immediately become her favourite area!
5. Paint a mural
Murals are visually stimulating and add so much to a space. To get a playground feel for your child at home, paint a playground mural on the wall of his room. Paint flowers, trees, butterflies, a few children frolicking with balls, skipping ropes and slides. Use bright, vibrant colours to draw and hold his attention.
All children love free, open spaces to run around and play in, but at times it’s just not possible to give it to them. Fortunately, there are many play area ideas for pre-schoolers and toddlers alike. You can also arrange plenty of play dates for them so that they learn to socialise. Read more
Suggested for you
Dealing with an Unexpected Pregnancy Financially
Unexpected pregnancies can either be moments of joy or fear. If you’ve always wanted to have a baby (or not) but figured it would be somewhere in the future, discovering you’re pregnant can be jarring. Can you afford to raise a child? Are your finances enough? Find out how to create sound financial plans to cope with an unexpected pregnancy.
Dealing with an Unplanned Pregnancy Made Easier
1. Make extra money
Parenting isn’t cheap. In fact, infants and young children can be very expensive. Diapers, baby formula, clothes, shoes, bedding, food and everything cost money. What you need to do is to find ways to increase your income. Try your hand at freelancing. Set aside a few hours in the day to earn extra bucks. If you’re a writer by profession, writing articles on a freelance basis can help you out tremendously. Your hubby can share your load by doing a little overtime at work too.
2. Start an emergency fund
A back-up plan to help you cope with an unexpected pregnancy is something every couple should have. As soon as you’re ladled with the ‘surprise’, start putting aside money. Your husband you can make a weekly or monthly contribution to the fund. The two of you will need to resist the temptation to splurge on clothes and frequently eating out. Remember, there’ll soon be another tiny yet hungry mouth to feed!
3. Say bye to debt
If your husband is the only breadwinner, high debts can equal disaster. So what do you do if you have an unexpected pregnancy? Don’t get into toxic debts! Use the money you have to pay outstanding bills and people you’ve borrowed from. Debts with the highest interest need to be taken care of first before additional payments are made. Work your way through getting rid of all your big debts.
4. Budget, budget, budget
One of the best unexpected pregnancy advices would be to budget your money on a monthly basis. Divide your earnings into ‘essentials’ and ‘most essential’. If you happen to have extra money, save it. It’ll come in useful when hospital bills need to be paid and provisions for the baby need to be bought.
5. Look for ways to get things cheap or for free!
Your purchases for when the baby arrives can also be made on a budget. It would be wise on your part to shop during discount periods to avail super offers. You can also ask your friends and family for baby stuff if they decide to throw you a baby shower. Don’t be afraid or embarrassed. They’d much rather buy what’s needed and inadvertently, help you learn how to deal with an unexpected pregnancy.
Unexpected pregnancies and financial planning should go hand-in-hand to ensure there are no major hiccups along the way. Think with a clear head, be determined and it should be smoother sailing. Read more
Suggested for you
Feeding Baby till 1 Year - Is It Plain Sailing or Pain Sailing?
Hello friends, some people tell feeding a child till the age of one is much easier whereas some people find it more difficult. What about you? Difficult or easy? Ok... let me share about my experience ?
I had no idea that a new born baby needs and care, As a new mom, I thought babies just need milk ? and sleep ?.
Soon after delivery, my baby started crying loud due to hunger. With the tiredness of delivery pain and restlessness, feeding baby for the first time made me unhappy ☹️ but still, ok let me feed for a few minutes, she may sleep again went my thought. But it was wrong.
She was crying, crying, non-stop, elders started to tell inadequacy of milk, so everyone suggested giving formula feed. As a confused new mom, I had no idea about it, later on with some parenting groups and Q &A sessions, my confusion came to conclusion that feeding continuously may also increase supply. All sleepless nights went away in feeding every half hour, then once an hour. Finally, I am exclusively breastfeeding my baby (going strong till now at the age of 1.2 without any formula feed) so I just turned my difficult phase into happy phase? Create hope, continue breastfeeding and say no to formula feed. Everyone is capable of feeding their dear ones.
Now till the age of 6 months, it's gonna be easy and here comes the second part of the difficulty.
Introducing solids, is that so easy as feeding mother's milk ? I say really no.
All babies like mother's feed, no baby is gonna refuse it but solids? Some may accept the taste, some may not . I struggled a lot to introduce solid food. Frequent spitting made me upset which even turned my assumption wrong that stepping to solid food is easy and baby's stomach gets filled for much more time and no hunger for a longer gap with a good nap. ?
Everyting went wrong and made me feel milk is always better ?
I made up my mind, someday we need to introduce solid and it’s the time. With patience tried the same food for 4 to 5 days and the spitting eventually reduced as the day passed. My baby started eating solid ? with that patience, we tried different foods repeatedly so that my baby can adapt to all tastes. Even now my baby accepts some food and says no to some.
Try different tastes for baby so they can accept any one of it.
Don’t force babies to eat, they start hating it.
If they say done even with little amount of food, ok leave them without forcing them to eat entire food
Spitting food ? It’s ok, try until they like it with patience.
Yes!! Every difficult phase can be changed and will change. The big task for growing babies is food. Why make it complicated? Leave them as they like to make it simple. Some may not like raw apples, instead of avoiding it just try with some other form like toasted apple ? some may like it .
Yea, have patience while feeding baby, then everything will be a plain sailing ???
Thank you!!
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
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. how you can
Dr Ghouse
Paediatrician
1 hour ago
A. question is incomplete please repeat ok. 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
Dr Sameer awadhiya has added a new answer
Expecting Mom due this month
25 mins ago
Q. mera 37 weeks chal rhe hai pelvic area and private part me bahut pain rhta h to mujhe kya krna chahiye??? breech position hone k karan mera c - section hona hai? kindly suggest kya bed rest krna chahiye??
Dr Sameer awadhiya
Paediatrician
21 mins ago
A. Regarding this query, a proper guidance is required for which you can talk to your doctor and he will guide you in a correct manner for this Online Consultation can also be taken here where the expert will ghadvise you in a proper way
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
24 mins ago
Q. I m 28 week pregnant nd m suffering from lower abdomen pain since last two day is it normal or not sometime pain was quit normal nd suddenly pain was uncntrolled
Dr Ghouse
Paediatrician
8 mins ago
A. low pain ok. 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
Dr Ghouse has added a new answer
Guardian of 0 children
7 mins ago
Q. How much feed is given to 21 days old baby
Dr Ghouse
Paediatrician
4 mins ago
A. feed according to demand bgif 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
Dr Ghouse has added a new answer
Expecting Mom due this month
6 mins ago
Q. #asktheexpert can i have c section at 38 weeks
Dr Ghouse
Paediatrician
5 mins ago
A. okay no tryf. 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
Expecting Mom due this month
3 mins ago
Q. I have my c section after 5 days right now i am suffering from cold and sore throats due to change in weather pls suggest
Rashmi
Mom of a 9 yr 7 m old girl
2 mins ago
A. Consult your gynaecologist take a medicine suggested by the doctor which deliver the child would be best if you go ahead with medicine suggested by your doctor only so get in touch with your doctor or general physician they set you with the medicine to start with
Check out this new Memory
Praveen Kushwaha
Father of a 7 m old girl
New Memory
Happy with mumma papa
0 Likes
0 Comment
Check out this new Memory
tatheer fatima
Mom of a 3 yr 11 m old boy
New Memory
#grandphoto
0 Likes
0 Comment
Check out this new Memory
Shivani pathak
Mom of a 5 m old girl
New Milestone
0 Likes
0 Comment
Check out this new Memory
Nancy
Mom of a 10 m old boy
1 min ago
#babyphotochallenge
0 Likes
0 Comment
Check out this new Memory
vriti jain
Guardian of a 5 m old boy
1 min ago
#kidno1
0 Likes
0 Comment
Tell us more about yourself get More Personalised
- Infant0 to 6 Months
- Baby6 Months to 2 Yrs
- Toddler2 to 4 yrs
- Kids4-6 yrs
- Big Kids6+ yrs
- Expecting
- Trying to Conceive