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  Life   Health  10 Apr 2017  Tips for working expectant moms

Tips for working expectant moms

THE ASIAN AGE. | GANGA AND ANJALI RAJ
Published : Apr 10, 2017, 1:17 am IST
Updated : Apr 10, 2017, 1:17 am IST

Pre-natal yoga greatly improves general physical and mental well being.

The stress of travelling, sitting or standing for long hours, irregular meal timing and stress at work can pose immense physical and emotional challenges.
 The stress of travelling, sitting or standing for long hours, irregular meal timing and stress at work can pose immense physical and emotional challenges.

Happiness is on the way when someone is expecting a child. But along with it comes a multitude of challenges, especially when you are a working mom. The stress of travelling, sitting or standing for long hours, irregular meal timing and stress at work can pose immense physical and emotional challenges.

Here are some common discomforts and ways to alleviate them:

 

Morning sickness
Tips  — Eat small, frequent meals. Have a few bites of biscuits before getting out of bed. Sniff and suck lemon and sip ginger and mint water.

Exercises —  Yoga asanas like Adhomukha Swastikasana, Viparitakarani, Badhakonasana and deep breathing for five to ten minutes.

Heartburn
Tips — Eat small, frequent meals, go for short walks, avoid spicy food and high fat meals.

Exercises — Yoga asanas like Matsyasana, Suptaswatikasana, Viparitakarani and Supt Badhakonasana.

Ankle swelling   
Tips — Prop up your feet on a stool or chair at workplace, Avoid too much sodium.

Exercises — Ankle rotation exercises, Leg stretches, Short walks at regular intervals to prevent water retention.

 

Back discomfort
Tips — Do abdominal strengthening exercises, upper back stretches and keep an erect posture while sitting. Avoid sitting continuously for long hours.

Exercises — Cat stretch, Bird dog, Seated spinal twist, Badhakonasana, Malasana, Jaanushirsana.

Anxiety and sleeplessness
Tips — Breathing exercises. Adopt comfortable sleeping position during pregnancy.

Exercises — Pre-natal yoga greatly improves general physical and mental well being.

Ganga and Anjali run a firm called I Love 9 Months

Tags: yoga, morning sickness, heartburn, pregnancy