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When it comes to yoga and diet during pregnancy, the focus should be on maintaining a healthy body, reducing stress, and preparing for childbirth. Here are some general guidelines for both: ### *Yoga During Pregnancy:* Pregnancy yoga, also known as prenatal yoga, is specially designed for pregnant women to help them stay fit, reduce stress, and prepare for childbirth. #### *Safe Yoga Poses (Asanas):* 1. *Tadasana (Mountain Pose):* Helps improve posture and balance. 2. *Vrikshasana (Tree Pose):* Enhances balance and strengthens the legs. 3. *Baddha Konasana (Butterfly Pose):* Opens up the hips and strengthens the pelvic floor muscles. 4. *Marjariasana (Cat-Cow Pose):* Relieves back pain and stretches the spine. 5. *Balasana (Child's Pose):* A relaxing pose that helps alleviate lower back pain. 6. *Viparita Karani (Legs Up the Wall Pose):* Improves circulation and reduces swelling in the legs. 7. *Shavasana (Corpse Pose):* Promotes relaxation and reduces stress. #### *Tips for Practicing Yoga During Pregnancy:* - *Avoid intense poses:* Skip deep twists, backbends, and poses that put pressure on the abdomen. - *Listen to your body:* If something doesn’t feel right, don’t push yourself. - *Focus on breathing:* Deep breathing techniques can help calm the mind and prepare for labor. - *Use props:* Blocks, straps, and cushions can help make poses more comfortable. - *Stay hydrated:* Drink water before, during, and after your yoga session. ### *Diet During Pregnancy:* A balanced diet is crucial during pregnancy to ensure the health of both the mother and the developing baby. #### *Nutritional Guidelines:* 1. *Fruits and Vegetables:* Aim for a variety of colors. They provide essential vitamins, minerals, and fiber. 2. *Whole Grains:* Opt for whole grains like brown rice, oats, and quinoa, which are rich in fiber and nutrients. 3. *Protein:* Include lean meats, eggs, beans, tofu, and dairy. Protein is vital for the baby’s growth. 4. *Dairy:* Low-fat milk, yogurt, and cheese are good sources of calcium, which is essential for the baby’s bones and teeth. 5. *Healthy Fats:* Include sources of healthy fats like avocados, nuts, seeds, and olive oil. 6. *Folate-rich Foods:* Folate (Vitamin B9) is crucial in preventing neural tube defects. Leafy greens, citrus fruits, beans, and fortified cereals are good sources. 7. *Iron-rich Foods:* Iron supports the increased blood volume. Include red meat, spinach, lentils, and iron-fortified cereals. 8. *Hydration:* Drink plenty of water to stay hydrated and help prevent constipation. #### *Foods to Avoid:* - *Raw or Undercooked Foods:* Avoid raw fish, undercooked meat, and eggs to reduce the risk of infections. - *Unpasteurized Dairy:* These can carry harmful bacteria. - *Certain Fish:* High-mercury fish like shark, swordfish, and king mackerel should be avoided. - *Caffeine and Alcohol:* Limit caffeine and avoid alcohol as they can harm the baby. ### *General Advice:* - *Eat small, frequent meals:* This helps manage nausea and ensures consistent nutrient intake. - *Include prenatal vitamins:* They help cover any nutritional gaps in your diet. - *Consult your doctor:* Before starting any new exercise or diet plan, consult your healthcare provider to ensure it’s safe for you and your baby. Both yoga and a healthy diet can significantly contribute to a smoother pregnancy and better overall health for both mother and baby.