Indian new born women for practices tips , As already described, Ayurved repeatedly emphasizes on specific diet, remedies and behavior for all phases of life. Needless to say, the new mother is not an exception.
Anger, grief, excessive physical effort, sexual intercourse, sleeping during the day, talking loudly, traveling for extended periods, sitting in one place for too long, too much walking, contact with cold in any form, going out in a strong breeze, being exposed to the sun, overeating or eating foods that have opposing qualities (like milk and fruits), or foods contrary to the basic constitution of the person are all to be avoided. The reasons to avoid the above activities are explained. All of these activities increase vata and should be avoided completely, especially during the 45 days following delivery. Even after this suggested time frame, it is best not to indulge in these activities too much, for a while.
Anger, grief and other forms of mental tension can affect the production of breast milk. It has been observed that in spite of proper diet and medication, breast milk may decrease if there is stress or tension at home. It is essential to ensure that the new mother remains happy, and in a stable and peaceful state of mind while she breast-feeds, especially during the first three to four months.
Other dietary measures like Shatavari Kalpa, kheer, or ahleev ladus should be continued regularly. It is advisable to avoid sexual intercourse for at least 45 days after delivery, as this is the minimum time necessary for the mother’s body to regain its strength.
Kapha and pitta increase if one sleeps during the day, and this can affect the quality of breast milk. Taking long naps during the day is discouraged when nursing the child. Sitting in one position for extended periods can cause lower back ache and pain in the lower abdomen. It is good to stand up or move at regular intervals.
Vata dosha, which is already out of balance, is further affected by contact with any form of cold. Examples of cold contact are.
- Taking a cold shower, washing up, or washing clothes or utensils in cold water.
- Sitting continuously in an air-conditioned room or in a room with a cooler, or directly under a fan.
All of these could result in body ache, stiff or painful joints, and shivering.
Going out when there is a strong wind or in the hot sun, can also cause imbalance in Vata and Pitta respectively. The after-effects of this are fever and darkening of the skin. The new mother should keep a scarf tied around her head and ears for the first ten days, and small cotton swabs in the ears up until the 45th day after delivery. If she has to leave the house or be exposed to wind, she should wear a scarf without fail.
Most women gain weight after childbirth, especially around the abdomen and waist, and their bodies go out of shape. The main reason for this sudden weight gain is not pregnancy itself, but inappropriate care after delivery due to ignorance. This is further exacerbated by the use of contraceptive pills, which are usually taken immediately after the onset of menstruation, to prevent another pregnancy. Many such practices can have far reaching effects that may be difficult to cure and that women are completely unaware about. They result in chronic backache, arthritis, rheumatism, loss of weight and hypertension. If the uterus does not return to its normal size, a woman’s hormonal balance will not be restored, and subsequent conception could be difficult. The health of children born later may also be affected.
Just like an old, feeble, and battered house is weakened and unable to bear the force of heavy rain, winds or earthquakes, a woman is weakened after delivery and is unable to tolerate the problems caused by vata-pitta-kapha dosha.
It is important to understand that a woman who has just given birth is extremely susceptible to many health issues. Prevention is far better than cure especially for the new mother, because the health of her baby also depends directly on her health. To enjoy her motherhood with good health she should be prepared to follow this entire set of guidelines for the recommended period of time.
Having emphasized the importance of rest, it should also be mentioned that after 45 days, she can safely walk around the house, on the terrace or in the garden. But she should not tire herself out.
A woman gains about ten to twelve kgs during pregnancy, of which she loses approximately 6 kgs in the process of delivery and just after. The remaining weight is lost gradually over period of seven to eight months.
Today, women usually want to lose weight quickly, and are willing to experiment with exercise programs prevalent everywhere which focus on exercising until one is really tired out.
These exercises, like gym and aerobic routines, even in their mild form may not be of much help in the long run. How much such exercises really contribute towards sustainable weight loss, is a matter of research, but it is certain that these exercises weaken the body. Weight that has gradually increased over the 9 months of pregnancy, is best lost gradually and by natural means. Yoga asanas and breathing techniques allow you to retain your strength and energy while helping the body become healthier and stay in shape.
Yogasanas, which should be performed after three months are: Santulan Kriya Sthairya, Santulan Kriya Vistaran, Pavanmuktasan, Vishnushayanasan, Naukasan, Parivartit Chakrasan, Santulan Kriya Samarpan, and Suryanamaskar. Such exercises are simple to do, and should be done as the energy levels allow. Santulan Bhasrika, done along with these asanas, helps educe fat and restore the thighs, abdomen, waist and buttocks to their original shape and size.
Parvatasan (mountain pose)
The final posture in this asana resembles a mountain, hence the name. The practice of Parvatasan improves the flexibility of the spine, diaphragm, and intercostal muscles.
It also improves digestion. If done regularly throughout pregnancy, it ensures an easy and natural labour, and helps in reducing fat on the abdomen and excess on other parts of the body.
- Sit in padnnasana, ardhapadnnasana or sukhasana.
- Bring the palms together in the namaste pose in front of the chest.
- While inhaling, raise both arms up, keeping the palms together, until the arms are fully stretched. upwards and come close to the ears. Stretch as much as possible.
- While exhaling, slowly bring down the arms, rest them on the knees, returning to the original position.
Shalabhasana (locust pose)
This asana strengthens the muscles of the abdomen, back and waist, improves digestion and trims the waist. It also reduces obesity and helps prevent menstrual disorders.
- Lie on the abdomen with the insides of the feet 2. touching each other.
- Lay both arms next to the body, hands below the thighs with the palms facing upwards. The chin should be touching the ground.
- While inhaling, contract the muscles of the lumbar region and buttocks and raise both legs simultaneously and as high as possible. The chin should remain on the ground and shoulders should be relaxed. Maintain this posture for three to five breaths (inhalation and exhalation).
- Slowly lower the legs.
This asan should be practiced for a minimum of three to five times.
Note : if it is difficult to lift both legs at one time, then lift one leg at a time, for the first few days.
Santu lan kriya vistaran (expansion)
This kriya makes the spine supple and strong, strengthens the lumbar muscles, facilitates expulsion of gases, improves digestive capacity, and helps the mother loose the weight gained during pregnancy.
1 ) Sit in vajrasana.
2) Bend forward and lie down on the stomach, bearing the weight of the upper body on the bent arms. The elbows should be perpendicular to the ground (see illustration). Place the index finger and thumb of both hands just behind the ears, and the other three fingers on the cheeks. The legs should be close to each other. Do not rest your chin in your palms. Look straight ahead.
3) Open the eyes and mouth wide, making sure there is no strain on any muscles.
4) Slowly inhale and exhale deeply through the mouth, mentally picturing a python sucking in its. prey. A sound (like waves in the ocean) produced while inhaling and exhaling like this is normal.
5. Remain in this posture, and breathe deeply through the mouth, as long as it is comfortable. Then reverse the steps and return to the starting position.
Pavan m u ktasana (wind release pose)
As the name suggests, this asana helps to relieve gas in the abdomen (Pavan means gas / wind). It helps improve digestion, and maintain regular bowel movements. It reduces back ache and lower back pain, and improves the functioning of the uterus.
- Lie on the back, keeping both arms straight on the sides of the body, with the palms facing downwards.
- Bend the knees at a ninety degree angle.
- Interlock the fingers of both hands with the arms around the knees.
- While exhaling, bring the bent legs towards the chest and abdomen.
- the head slowly and carefully and try to touch the knees with the forehead. Maintain this position for as long as possible, keep breathing normally.
- While inhaling, bring the head slowly to position, and then slowly bring the legs down
This asan can be done throughout the day, as many times as necessary.
Santulan Kriya Sthairya (GROUNDING)
Regular practice of this kriya keeps the spine flexible, stimulates the pituitary gland, improves digestion,and reduces abdominal.
- Stand erect with the feet about 15- 20 cm apart, and the toes pointing slightly outwards. Keep the arms straight down, alnnosttouching the body, the hands in fists with the thumbs pointing downwards.
- Keep the feet firmly rooted on the ground.
- While inhaling deeply, lift the heels and rise up on the toes. Imagine that you are being pulled upwards by a thread attached to the top of the head.
- Holding the breath, draw the abdomen inwards and upwards. Concentrate on the sahastradhar chakra (crown center at the top of the head). Maintain this posture as long as is comfortable.
- Exhaling slowly, relax the abdominal muscles gradually, and bring the heels back to the ground.
Note : Practice for a minimum of six to seven times.
Santulan kriya samarpan (surrender)
This kriya practiced regularly keeps the spine flexible, exercises the neck muscles, improves digestion, and reduces abdominal fat. It also helps one to become more humble, and creates an attitude of surrender.
- Sit in vajrasan, and bring the palms in front of the chest in the namaste position. Inhale fully and deeply.
- Keeping the palms together, extend the arms straight in front of the body, with the thumbs making a right angle with the fingers. The fingers should be pointing away from the body.
- Bend forward slightly and touch the fingertips to the ground. While doing this do not bend the spine or the arms.
- Look at the tips of the thumbs and exhale slowly, while sliding the palms along the ground, until the body is extended as much as possible. In this position, the abdomen and chest should touch the thighs, and the buttocks should not lift up from the heels.
- Exhale completely, spread the arms slightly to allow the head to touch the ground. At this stage the breath should be fully exhaled and the arms straight. Remain in this position for a few seconds. Ensure that the buttocks are still resting on the heels.
- Raise the head, inhale while looking at the tips of the thumbs, and slide the hands back towards the body.
- Coming into the erect position, with palms in the initial namaste position, exhale completely.
This kriya should be repeated six to seven times.
Note : If you have problems in the neck, practise this kriya without lifting the head while rising up again as is instructed in point 6. You will still receive most of the benefit of the kriya.
A pregnant woman, who is weakened and thin, due to the growing foetus, the strain of delivery, and excessive blood loss, whose dhatus are depleted and feeble, will regain her original form (i.e. her youth), if she follows all of the above-mentioned guidelines.
A woman should consider having another child only when her physical strength is restored, after she has discontinued breast-feeding, and her regular menstrual cycle has recommenced. Conceiving by mistake during lactational amenorrhoea (this is called blind pregnancy), is not advisable.
Ideally, menstruation should recommence in seven or eight months after delivery. Menstruation causes breast milk to decrease and if it restarts earlier than this then the decreasing quantity of breast milk may prove insufficient for the baby. Generally menstrual periods only recommences when the baby’s breast milk requirements automatically decrease with its age. No special measures are necessary to artificially restart menstruation. Any such measures will probably do more harm than good.
Women nowadays, do not usually wish for another child until the older one is grown up and somewhat independent. A very long gap between siblings is, however, not advisable, from the point of view of maternal health, development of the foetus.
If there is more than a six year gap between two children, then the second child may have a shorter life span. It has been observed that, if the second pregnancy ensues five to six years after the first, there is an increased chance that conception could be difficult, or that the foetus could develop some abnormalities. There are greater chances of a spontaneous abortion, a stillbirth, or a difficult and complicated labour process.
Presently, society is witnessing a rapid deterioration of values. Corruption, misbehaviour, and disregard for rules, are on an increase. Respect for elders, humility, and discipline, are rarely-seen qualities. They have become almost strange and unknown ideas.
The coming generation is desperately in need of new values and Garbha Sanskar to revitalize society. Whether a couple has only one child or several, what is desirable is that they are helped to develop on all three levels, physically, psychologically and intellectually, in a proper way. Society needs children who are physically and mentally fit, and intellectually superior. To this end, Garbha Sanskar guidelines therefore act as an integral part of life, and will be beneficial for the future of the entire world.