Re: Moms 2012- 2013
Ohh i want to join here, in my 7 month
Worst worst things Back pain, acid reflux and and the tiredness
Best things, Hubby is with me
ABOUT time you joined here!!!! congrats mashallah. You are with Mirage in delivery then, cos she is month 7, I am one month behind you but then again u know that you sneaky mommy :D
Re: Moms 2012- 2013
Anyone into pregnancy exercises already?
I am thinking over making some mini topics needed to be discussed here 
maybe I will start with pregnancy exercises for each trimester so that you slackers are motivated anyway 
Re: Moms 2012- 2013
What Exercises Are Appropriate During the First Trimester of Pregnancy?
Aerobics, yoga and relaxation techniques, Kegel exercises, and weight training can be done safely during the first trimester of pregnancy.
**
Aerobic Exercise**
Aerobic exercise is any exercise that increases breathing and heart rate, such as brisk walking or swimming. Aerobic exercise can:
To get the maximum benefit from aerobic exercise, sessions should last 20 to 30 minutes, several times per week.
**
Walking**
Walking is good exercise that poses few risks. Make sure you get properly fitted shoes that provide good support. Be conscious of the weather, and avoid your risk of overheating by not walking long distances outside in hot or humid weather.
**
Swimming**
Swimming is also a good exercise for pregnant women. It provides a cardiovascular workout while stretching and toning muscles, and it provides this in a nearly gravity-free environment, which minimizes joint strain. During your first trimester, swimming at least 20 minutes, three times a week will keep you in good shape.
**
Relaxation Techniques**
*Relaxation techniques help your breathing and focus, relieve daily stress, make you feel better, and help train your mind to let go of emotional tension. This can be especially helpful during labor and delivery. Yoga also helps you control your breathing and provides an excellent means of stretching and toning muscles.
Yoga works both your body and mind, strengthening and toning muscles and leaving you with a renewed sense of peace and calm. There are many styles from which to choose. Some popular ones include kundalini yoga, which focuses on breathing techniques and meditation; iyengar *yoga, which emphasizes posture, alignment, and balance; and power yoga, which features aerobic workouts to build strength and endurance. In your second or third trimester, your doctor may advise you to avoid some yoga postures, such as those that require you to lie flat on your back.
One of the other major benefits of yoga is the focus on breathing techniques. Learning to be conscious of your breathing can be very helpful during labor and can help you stay calm and focused-even through distractions, such as labor pains.
**Special This Trimester: Treat yourself to a massage. Having your body stroked and kneaded can help loosen tight muscles, calm your nervous system, increase blood flow throughout your body, and ease the discomforts that can accompany pregnancy. Some studies suggest that massage may even boost your immune system.
**
Kegel Exercises
Kegel exercises are recommended for all women and have particular benefit during pregnancy. By strengthening and toning the muscles of the pelvic floor, Kegel exercises help prepare these muscles for the stress of delivery and help them return to their former shape after delivery.
**
Locating and Contracting the Pelvic Floor Muscles**
Finding the pelvic floor muscles and exercising them correctly is not always easy. The pelvic floor muscles are those that you contract if you are trying to hold back urine and can be identified by halting the urine stream while you are urinating. It is a good idea to consult a nurse or doctor to be sure you are contracting the correct muscles.
**
The Daily Exercise Regimen**
**
Weight Training**
Using weights to increase muscle tone and strength can have many benefits during pregnancy, delivery, and after. You can either use free weights, resistance training machines (like those found at health clubs), or a combination of both. If you already have a routine, consider working out with lighter weights and increasing your repetitions to prevent injuries from lifting weights that are too heavy. Be sure to check with your doctor or health care practitioner before beginning a new exercise program.
If you use weights during pregnancy, you should avoid straining with your airway closed (as if you were straining to have a bowel movement). This straining is called the Valsalva maneuver and is often done unconsciously when lifting weights. Straining in this way increases pressure in your abdomen and pelvis and can be risky during pregnancy. Focus on keeping your breathing smooth and consistent when lifting, inhaling and exhaling without holding your breath.
Use controlled movements when lifting and avoid jerky movements that can cause joint injury. Do not lift heavier weights than you are prepared to. This is not the time to be pushing your limits. Be sure to rest for 60 seconds between sets of repetitions.
Exercise Guidelines
There are tremendous benefits to maintaining your exercise program throughout your pregnancy. Regular exercise improves your condition and reduces the risk factors associated with pregnancy. It can also alleviate many of the uncomfortable side effects of early pregnancy, such as fatigue and morning sickness.One of the most important functions of exercise is its ability to reduce stress and improve your mental condition. Pregnancy itself can be stressful. Throughout your pregnancy, you are also grappling with the effects this new reality will have on your relationship to the world. Your feelings, fears, and expectations about yourself, your family, and the impending arrival of your baby are important, too. To make matters a bit more complicated, your emotions can be affected by the dramatic hormonal changes you’re experiencing. This is especially true during the first trimester.Exercising three to four times a week, according to the blood type recommendations contained in chapters 3 to 6, will help you reduce stress, fight fatigue, and stabilize your emotions.Exercise is good for your baby, too. Studies show that babies born to moms who exercise during pregnancy may benefit from better stress tolerance and advanced neurobehavioral maturity. These children are leaner at five years of age and have better early neurodevelopment. The new findings are added to the already-known benefits of exercise during pregnancy, including improved cardiovascular function, improved attitude and mood, easier and less complicated labor, quicker recovery, and improved fitness.In addition to individual blood type guidelines, all blood types should bear in mind the following:
Exercise Caution
Though exercise in pregnancy is generally safe, moms-to-be embarking on an exercise program should be aware of warning signs. If any of these symptoms occur, stop exercising and contact your practitioner: sudden and severe abdominal pain; uterine contractions lasting 30 minutes once exercising stops; dizziness; and vaginal bleeding. Other signs to watch for are decreased fetal activity, visual disturbances, or numbness in any part of the body.For some women, such as those with heart disease, blood clots, recent pulmonary embolism, or for those who have a “high-risk” pregnancy, exercise may not be recommended. In taking the complete medical history, your practitioner will determine if maternal conditions limit, or exclude, an exercise program.
http://pregnancy.familyeducation.com/pregnancy-day-by-day/first-trimester/36571.html
I also found this link helpful. Its gives a total workout plan for all three trimesters. Do check it out too.
Re: Moms 2012- 2013
**For Yoga Lovers; Yoga in Pregnancy
**Yoga has **5 vital tools **for pregnancy. When followed together, they work wonders on your health and your capability to have a smooth pregnancy.Smooth pregnancy and a natural childbirth are just some of the benefits of yoga. But more importantly, yoga does wonders on the physical and mental development of the foetus.Ensuring a healthy baby is every woman’s dream and yoga helps you do just that.
So what are these 5 tools:
Re: Moms 2012- 2013
[RIGHT]Yoga in First Trimester[/RIGHT]
1. Ardha Titali Asan (Half Butterfly)
****How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
**
**
****Benefits
It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)****
******How to do?
Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands.****
**
**Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.
**
********3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)?
How to do?********
******Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.
While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.******
******BenefitsRemoves constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Chakki Chalan Asan (Churning the Mill Pose)
How to do?
Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest.
Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.******
******BenefitsExcellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise.
5. Kashta Takshan Asan (Chopping Wood Pose)
How to do?******
******Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.
Make a downward stroke. Expel the breath making an “Ha” sound and removing all air from the lungs. Hands should return towards the feet. This is one round. Practice 5-10 rounds.******
http://www.healthandyoga.com/images/wood-chopping.jpg
******Benefits
It loosens the pelvic girdle and tones the pelvic muscles.6. Marjari Asan (Cat Stretch Pose)
How to do?
Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward.
At the end of the exhalation contract the abdomen and pull in the buttocks. Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.******
******BenefitsThis asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.
7. Kati Chakrasan (Waist Rotating Pose)
How to do?******
******Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Benefits
Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension.****
**
****8. Tadasan (Palm Tree Pose)How to do?
Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Benefits
Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned.
9. Utthanasan (Squat and Rise Pose)How to do?
Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Benefits
Strengthens muscles of middle back, uterus, thighs and ankles
********10. Kandharasan (Shoulder Pose)
How to do?********
******Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.
Try to raise the chest and navel as high as possible, without moving feet or shoulders. In final position, the body is supported by the head, neck, shoulders, arms and feet. Hold pose as long as it is comfortable. Release ankles and relax.******
******Benefits
Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.* Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.******
Re: Moms 2012- 2013
YOGA IN SECOND TRIMESTER
**
Tree (Vrksasana) & other Balancing Poses**
**
How to do the Tree Pose**
[ol]
[li]Start with both feet on the ground and shift your weight back and forth until you feel your weight evenly distributed between the front and back of your feet so that all 4 corners of your feet have equal weight.[/li][li]Shift your weight to one foot and imagine that foot is rooted into the ground from each of the four corners of your foot.[/li][li]When you feel rooted lift one foot to your ankle and balance.[/li][li]If you are comfortable there, bring the foot higher on your leg, eventually to your inner thigh.[/li][li]Bring the hands into prayer position and hold for 5 breaths.[/li][li]If you want to move further you can raise your arms over your head in prayer.[/li][li]Repeat on other leg.[/li][/ol]
Benefits of the Tree Pose
[ul]
[li]When a woman is pregnant her body changes everyday, and the baby also is growing everyday. Women have to constantly find a new center of gravity as the weight increases in the front of her body. There are days when many pregnant women are bumping into things or slouching forward all due to being unaware of their center of gravity as the baby gets heavier and heavier.[/li][li]Bringing arms up above the head can help with heartburn[/li][li]Improved posture[/li][li]Alleviates back pain[/li][/ul]
Precautions
[ul]
[li]If you are feeling unbalanced use a wall for support while still trying to find your center of gravity[/li][/ul]
http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/corn_treepose.jpg
Pigeon Pose (Eka Pada Rajakapotasana)
How to do the Pigeon Pose
[ol]
[li]Start on your hands and knees.[/li][li]Gently slide the right knee forward between the hands and rest on your right hip.[/li][li]Straighten your left leg behind you.[/li][li]Bring your right foot towards your left hip then square both hips to the ground so that the top of your back foot and thigh are centered on the ground (all 5 toenails of the back foot should be on the floor.)[/li][li]If you are uncomfortable, place a pillow under your right hip.[/li][li]Adjust your right foot so that it is in front of your belly for a deeper stretch or behind your belly for a less intense stretch. If you are comfortable there, you can rest on your elbows.[/li][li]Stay here 5 to 10 breaths then switch sides.[/li][/ol]
Benefits of the Pigeon Pose
[ul]
[li]One of the best poses for sciatica.[/li][li]Hip opening[/li][li]Releases tension in lower back and buttocks[/li][li]Stretches groin and psoas muscles[/li][li]I have found that many pregnant women experience leg cramps. There are many theories as to why these occur frequently in pregnancy. Some people believe there is either a potassium or calcium deficiency. I have noticed a correlation between leg cramps and sciatica (the sciatic nerve is the longest and widest nerve in the body and runs from the lower back through the buttocks and down the leg all the way to the heel,) therefore I recommend doing pigeon before bed and throughout the day when women are experiencing leg cramps.[/li][/ul]
Precautions
[ul]
[li]Do not do this pose if it doesn’t feel good[/li][li]Make sure to support the hip of your bent leg with a pillow if you are unable to comfortably square the hips[/li][li]Front foot can be in front or in back of the belly whichever is most comfortable[/li][/ul]
http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/Jen-Yoga4.jpg
Squats (Malasana) & Kegels
How to do Squats:
[ol]
[li]Bring your legs apart a little more than hip width with your feet turned out slightly.[/li][li]Slowly bend at the knees moving into a squat position.[/li][li]Make sure you are comfortable with both feet flat on the ground and enough room between your legs that your belly is comfortable.[/li][li]Bring the hands into prayer position and elbows to the inside of your knees.[/li][li]If this is too intense lean your back against a wall or sofa.[/li][li]Practice and get comfortable with the squat, it works best in labor when you are comfortable in it.[/li][li]In this pose you can practice strengthening your pelvic floor muscles by engaging and releasing the kegel muscles (pelvic floor muscles.) This is very important in women who have had babies prior to the present pregnancy as the muscles that hold up all of the lower internal organs (such as the bladder) can become weak.[/li][/ol]
Benefits of the Pigeon Pose
[ul]
[li]Prepares you to be able to use the squat in childbirth[/li][li]Squatting while pushing and delivery is one of the best positions to be in because:[/li][LIST]
[li]it speeds the progress of labor[/li][li]can relieve back pain[/li][li]pelvic opening increases by up to 30% versus lying on your back[/li][li]can reduce pushing time[/li][/ul]
[li]This is also the position that many women in the world give birth in.[/li][/LIST]
Precautions
[ul]
[li]This pose is not recommended if the woman is in danger of or has been experiencing preterm labor[/li][li]This pose is also counter indicated if a woman is in labor and the baby is high in the pelvis. If the baby is low enough this position helps the baby move down the birth canal because of the pressure the legs put on the belly.[/li][li]This pose can be quite intense if done during a contraction before the pushing phase, it is best to do it in between contractions or during pushing[/li][/ul]
http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/squat.png
Cat/Cow (Marjaryasana) – Same as First Trimester
To move into Cat/Cow:
[ol]
[li]Move into a hands and knees position.[/li][li]Make sure the hands are directly under the shoulders.[/li][li]On the inhalation spine straightens out, head is lifted and gaze is between the eyebrows.[/li][li]On the exhalation press hands into the mat and round the back tucking the tailbone under.[/li][li]Exaggerate the roundness of the back by pressing the hands into the mat.[/li][li]This is a pose that should be done every day[/li][/ol]
Benefits
[ul]
[li]If your baby is in an uncomfortable position, the rocking of the pelvis will help to turn your baby into a position which is more comfortable for you[/li][li]This also can help to turn your baby in labor into a position that is more comfortable for you and more conducive for baby to be birthed.[/li][li]Releases back tension[/li][li]Increases spine flexibility and strength[/li][li]Relaxes the lower uterine area to make it more symmetrical[/li][/ul]
Precautions
[ul]
[li]Make sure you don’t sway your back too much especially in the third trimester as this can put too much strain on the spine from the weight of the baby.[/li][/ul]
Yoga and Pregnancy Trimesters (Second Trimester) | The Women’s Health Doctors
Re: Moms 2012- 2013
**AND FINALLYYYYY!!!
YOGA FOR**
[RIGHT][TABLE=“width: 250”]
[/RIGHT]
Third Trimester
1. Ardha Titali Asan (Half Butterfly)
****How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
**
**
****Benefits**It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)**
****How to do?Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits
Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
****How to do?Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
******BenefitsRemoves constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Ankle Crank******
****How to do?Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits
Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
******Pregnancy Advice
Specially useful in case of edema, cramping, post epidural numbness in the feet and legs.******
5. Shoulder RotationHow to do?
Single Arm Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.
******Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.
Double Arm Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.**
********Breath Inhale **when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.Benefits
Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series.
For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.
Re: Moms 2012- 2013
**ERRR… SOME MORE FOR THE THIRD TRIMESTER
**THIRD TRIMESTER
Child’s Pose (Balasana)
To move into the Child’s pose:
Benefits:
**http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/childs-pose2-e1322897231511-300x140.jpg
**Shoulder Stretch
To move into the Shoulder Stretch:
NOTE if you don’t have a partner to do this with you can hold on to the back of a sofa or heavy chair that won’t move when you lean back.
Benefits:
**http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/dsc00912.jpg
**Bound Angle (Baddah Konasana) & Seated wide leg pose (Upavistha Konasana)
To move into Bound Angle pose:
http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/2657-18.jpgTo move into Wide Leg pose:
http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/partnerprasarita_dsc_0028-300x192.jpgBenefits:
Precautions
Cat/Cow (Marjaryasana)
To move into Cat/Cow:
Benefits
Precautions
Yoga and Pregnancy Trimesters (Third Trimester) | The Women’s Health Doctors
Re: Moms 2012- 2013
**DO READ THIS THOUGH, BEFORE YOU START. THE DOS AND DONTS:
**DOs
**Hip Openers: Poses like pigeon, warrior II, triangle, ardha chandrasana, baddha konasana, and knee to ankle will help create the flexibility that can make giving birth easier.Side Stretches: Gate pose and variations on side plank, among other side stretches, feel particularly good when your abdomen starts to feel overcrowded.
All Fours: Positions like cat - cow help get the baby into the optimal position for birth (head down, back to your belly). This pose can be used to try and turn a breech baby in later pregnancy, if recommended by your prenatal care provider.
Standing Poses: As your belly grows, begin to widen your stance in standing poses. Take your feet at least hip-distance apart to make room for your bump, especially if you are bending forward. This prenatal sun salutation offers a nice alternative during pregnancy.
DON’Ts
**Over-stretch: The body produces a hormone throughout pregnancy called relaxin, which is intended to soften your inflexible parts (like bones and ligaments) to make room for the baby and prepare for birth. This softening of the ligaments can make them vulnerable to over-stretching. Try to avoid going further into poses than you are accustomed because a pulled ligament is a serious injury that takes a long time to heal. Be especially aware of your knees.Twists: Deep twists from the belly, such as ardha matsyendrasana, compress the internal organs, including the uterus. Instead, twist more gently from the shoulders, or take an open twist, which means twisting away from your forward leg so that your belly has a lot of room instead of getting squashed.
Jumps: Jumps pose a slight risk of dislodging the fertilized egg from the uterus and should be avoided early in pregnancy. Later on, you probably will not feel like jumping.
Fast Breathing: Any pranayama requiring breath retention or rapid inhales and exhales (such as Kapalabhati) should be avoided. Begin to practice birthing breath instead. This technique has a direct application to the birthing process. Learning to focus on the breath and use it to keep you anchored in the present moment may be the most useful thing you learn from prenatal yoga.
Inversions: Turning yourself upside down doesn’t pose any inherent risk to your baby, but you want to avoid falling. If you are not super comfortable with inversions, this is not the time to work on them. More experienced yogis with established inversion practices can make the call on which inversions to do, but should be mindful that the expansion of the belly changes your balance. Use the wall or avoid inversions if you don’t feel like doing them. You can always substitute legs up the wall in a class setting.
Backbending: In general, avoid deep backbends, like full wheel pose. If you performed this pose easily before the pregnancy, you may continue to do it in the first trimester if it feels good to you.
Abdominal work: Poses that are abdominal strengtheners, such as boat pose, should be avoided. Softening the abs a bit allows them to stretch more readily, which may help you avoid conditions like diastasis recti.
Lying on the Belly: Poses in which you lie on the belly, such as cobra, can be practiced in the first trimester as the fetus is still very small. Later in pregnancy, these poses should be avoided, and can be discontinued at any time if they cause any discomfort.
Lying on the Back: In your second trimester, your doctor may advise against lying on your back for long periods, even encouraging you to sleep on your side. You can start doingsavasana lying on your left side as early in your pregnancy as you like. You may want to use blankets or bolsters for support to make yourself comfortable. If you eventually cannot get comfortable lying down, you can also sit up in a cross-legged position.
Bikram Yoga/Hot Yoga: Raising your body’s core temperature is not recommended during pregnancy; therefore, hot yoga should not be practiced. Remember, yoga is about being flexible in the mind as well as the body, so Bikram devotees should use this opportunity to explore other yoga options.
Vinyasa Yoga: If you practice a very vigorous form of vinyasa yoga, like Ashtanga or Power Yoga, be flexible and willing to try gentler styles as your pregnancy progresses.
ALSO:
****[TABLE]
Pregnancy Precautions To Be Taken In The Third TrimesterPregnancy yoga practicing becomes a little more difficult. Thus, you need to take more precautions than before however there isn’t any reason you can not continue to practice up to your due date.
Pregnancy yoga works well for those who are working and are now on maternity leave because it is the good time to practice yoga. If you were able to practice pregnancy yoga with some vigor in the second trimester, it becomes easy in this trimester and can benefit from practicing yoga stretches and gentle prenatal yoga positions.
When you are still attending a prenatal yoga class, then it is most important to inform your yoga instructor regarding your due date. Also remember that now it is the time to take it easy rather than an overachiever.
Always it is better to consult and check with your doctor before you begin any of the new exercise programs or if you have queries about the type of pregnancy yoga that is best for you.
Better continue to stay in tune with your body, allow your body to relax and take it easy. It’s a good idea to continue breathing exercises, as it helps you during the birth process.
There are some prenatal yoga positions suggested for the third trimester of pregnancy. Hip openers such as Triangle, Knee to Ankle, Pigeon, and Warrior II. All four Cat-Cow positions will help create the flexibility that makes the baby get in proper position, head down and it’s back turned toward your belly. Thus giving birth becomes easier.
Of course, these prenatal yoga positions were adapted by you during your second trimester but must be practiced with some extra caution. Avoid jumping, twists from the belly, deep back bends and any work that involves strengthening the abdomen.
The most important aspect to remember when practicing pregnancy yoga during this stage is to control your breathing and listen to your body. Practicing pregnancy yoga and listening to your body will definitely help you prepare mentally for the birth of your baby.
Also, focus on your breathing, with long inhales in through your nose and exhaling slowly through your mouth. By doing this, your body cells will get the nourishment they need and help with anxiety and stress that goes with giving birth.
The best part of practicing pregnancy yoga is it helps you to lose the excess weight and tone up your body after giving birth to your baby and your body will be in a good condition. So, start practicing your yoga poses gently as well as the meditation and breathing exercises.
No matter if you are just entering your pregnancy, or in the last trimester, with a regular pregnancy yoga practice you’ll find that it has much more to offer you toward having an easier pregnancy, birth, and toning up your body after delivery.
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Re: Moms 2012- 2013
Alright MOMS, THIS wasnt simply a copy paste activity, so DO spare some time and see if you can do yoga at least, because it is somehow safest of all exercises anyway, and should help in the easy birth too. I wish I had started yoga from my first trimester, but well, like all of you, I am also a slacker, ever more than you all together 
I am a little concerned about starting yoga now in my third trimester, but well, I havent read any negative response about starting yoga at the third trimester, and the postures as I see, are rather easy and harmless. If anything, the hip openers only do for me, I might be safe of the C section I am already dreading 
I HOPE this helps you all. Big time. 
Re: Moms 2012- 2013
OMG thanks Mirage!!! 
Re: Moms 2012- 2013
Thanks mirage, i bookmarked the link, will be trying the yoga out too. I currentlyl do the weight training exercises with light weights and a fit ball.
Re: Moms 2012- 2013
you ladies coming close to your due date’s should also start perineal massage which is supposed to be great to prevent tearing: Perineal Massage: Your How-To Guide - iVillage
as for the yoga, take it slow and easy to begin with.
Re: Moms 2012- 2013
read it and i am scared 
“Place your thumbs about 1 to 11/2 inches (three to four centimeters) inside your vagina.” scares me honestly.
Re: Moms 2012- 2013
^ you know where babies come out from, right? :p
you'll be having lots of internal exams while you're in labour- might as well get used to it! at least this you can do in the comfort of your own home and its your own hands. and if it helps you to not tear while giving birth, isn't that win-win all around? :)
Re: Moms 2012- 2013
it is, actually.
Re: Moms 2012- 2013
Quick update~
Had my 21 week appointment on Saturday, sat in the waiting room for 2 hours!!! 
Everything went well and next time is my glucose test .. yay
I’ve gained 8lbs so far since I got pregnant.
Went to the mall to get some baby stuff … found some really cute stuff but didn’t get anything
I feel so tired all the time nowadays .. I wanna sleep and not do anything
This heartburn is killing me!!!
Re: Moms 2012- 2013
I had mine last Thursday and got the results today :(. My doctor use 130 scale and I was 135 :(. Gotta go back on the 23 for three hour test ... Inshallah I will pass that
Also, I have this horrible toothache which is getting worse each day... I read online that while pregnant we should not get any dental work done.. I m going to ask my doc on 23 let's see what she says... Anyone of you ladies know anything about ?
Re: Moms 2012- 2013
i dont know how much ive gained. too scared to check machine
Re: Moms 2012- 2013
i am 70 kg. not that it wouldnt show though
i think i should be prepared for 5-7 kg more 
